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Squeeze proper nutrition into your diet with fresh Florida orange juice
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Mar 16, 2011
Squeeze proper nutrition into your diet with fresh Florida orange juice

TORONTO, ON – As March is Nutrition Month in Canada, it is a great time to consider the importance and impact proper nutrition has on healthy living. But in order to incorporate more nutritious ingredients in our diets, we need to peel the winter comfort foods away and squeeze in healthier choices like 100 per cent pure Florida orange juice. Packed with essential vitamins, minerals and antioxidants, orange juice helps improve overall health.

“This is the time of year when we start to focus on those new year’s resolutions and put some emphasis back on proper nutrition,” says Lydia Knorr, MHSc, registered dietitian with the Florida Department of Citrus. “Full of vitamin C and potassium, incorporating 100 per cent pure Florida orange juice into your daily diet will help keep your body healthy and strong.”

Not only is fresh Florida orange juice a delicious and nutritious snack, it is also a great ingredient to add to your favorite recipes:

· Add orange juice to a breakfast smoothie or morning shake. Combining orange juice and grapefruit juice with some of your favorite fruits and yogurt is a delicious, healthy and filling start to your day.

· Substitute orange juice in place of water when making couscous or rice. This will add a delightful citrus flavour that will be sure to surprise your taste buds.

· Include orange juice in marinades for chicken, fish meat or tofu. For the steak lover, here’s a zesty orange-inspired recipe you can also try:

Citrus Flank Steak “Cuban Style” with Mashed Sweet Potatoes

1 tablespoon cumin seeds 2 teaspoons coriander seeds 2 teaspoons whole black peppercorns 3⁄4 cup brown sugar 3⁄4 cup 100 per cent Florida orange juice 1⁄4 cup fresh lime juice 1 teaspoon minced garlic 2 tablespoons chopped scallions 1 teaspoon salt 11⁄2 pounds flank steak, cut into six pieces

Bring the warmth and excitement of Latin culture to your dinner table with this twist on a traditional Cuban favorite guaranteed to make your taste buds dance! Pair it with these easy to prepare sweet potatoes to provide a healthful and tangy side dish!

Citrus Flank Steak Prep time: 15 minutes, 2 hours for marinating Cook time: 15 minutes Makes: 6 servings

1. In a small baking dish combine cumin, coriander and peppercorns. Place baking dish in 350 degree oven for 5 to 8 minutes or until coriander is golden. Remove from oven. Using a mortar and pestle or the bottom of a sauté pan, crush spices.

2. In a medium bowl, combine crushed spices and all remaining ingredients, except for steak, and mix together. Place flank steak in to a 9-inch by 13-inch glass baking dish, pour marinade over steak and place in refrigerator for 2 hours. Turn steak occasionally.

3. Preheat broiler. Transfer steak and remaining marinade into a 9-inch by 13-inch metal baking dish (a metal cookie sheet will also work) and broil for 10 to 15 minutes to desired doneness. Rotate and turn steak regularly to allow marinade to cook down and glaze steak. Remove steak and let sit for 5 minutes before slicing.

Serve with mashed sweet potatoes.

Mashed Sweet Potatoes 11⁄2 pounds sweet potatoes, washed, peeled and cut in 1-inch cubes 1⁄2 cup 100 per cent Florida orange juice 1 tablespoon butter 1⁄2 teaspoon salt 2 tablespoons honey 1⁄4 teaspoon ground black pepper 1⁄4 teaspoon cinnamon

Prep time: 5 minutes Cook time: 15 minutes Makes: 8 servings

1. Place 6 cups water in a large saucepan and bring to a boil. Add potatoes and cook for 10 to 15 minutes or until potatoes are tender. Turn off heat and drain water. Place saucepan back on burner for 30 more seconds to dry potatoes

2. Add remaining ingredients and mash with a potato masher until all ingredients are mixed well. Potatoes will be slightly lumpy. For smoother sweet potatoes, beat with electric mixer on low until smooth.

For more healthy citrus recipe ideas and information about 100 per cent pure Florida orange juice, visit www.floridacitrus.ca.

About the Florida Department of Citrus (FDOC)

The Florida Department of Citrus (FDOC) is an executive agency of the Florida government charged with the marketing, research and regulation of the Florida citrus industry. Its activities are funded by a tax paid by growers on each box of citrus that moves through commercial channels. A few of the popular varieties of Florida citrus fruit available in Canadian supermarkets are Ruby Red Grapefruit, Flame Grapefruit, and Marsh Grapefruit with 100 per cent pure Florida orange juice and Florida grapefruit juice available all year round.

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