BE CREATIVE WITH CITRUS THIS HOLIDAY SEASON
from the American Institute for Cancer Research

Few gifts are more welcome during the holidays than a basket filled with wholesome, sunny citrus fruits. Just coming into their peak of color, quality and nutrition, the oranges, tangerines and grapefruits of December can make an exciting addition to almost any meal.

Citrus fruit is rich in vitamin C and dietary fiber. Oranges, tangerines and red or pink grapefruit are also great sources of vitamin A, and provide calcium, iron and potassium. In addition, researchers are learning more about the significant disease-fighting potential of substances called phytochemicals. These substances are found in plant foods such as citrus and, according to the American Institute for Cancer Research, may help prevent various forms of cancer.

Introduced to the New World with the visits of Columbus and other early European explorers, today citrus fruits and juices are found in virtually every American home. Yet most of us don't take full advantage of the potential of these flavorful fruits in our menus. Although Mediterranean and Asian cooks have used citrus in their cooking for centuries, Americans are just beginning to recognize how the fragrance and tartness of citrus can give distinction and appeal to even the plainest of ingredients.

Selecting citrus fruit that is heavy for its size, indicating sweetness and juiciness. It should have firm, taut skins without any soft or puffy spots. Green coloration is not an indicator of ripeness. It only shows that the fruit has been through cold nights before picking. Bright color does not ensure better flavor. Citrus can be stored in the refrigerator, removed from any plastic wrapping, for a month or more.

Grapefruit and oranges for breakfast are traditional, but consider adding orange juice and zest to waffle batter and topping these moist, delicious treats with a pile of mixed fresh fruit. Or, make a warm fruit medley with pink grapefruit sections, pear and banana slices and raisins, heated in a saucepan with orange juice, honey and ground ginger.

Tangerine sections are delicious in a rice salad with snow peas, or as a nutritious alternative to marshmallows in a sweet potato casserole. Serve chicken breasts with red grapefruit sections and lemony rice that's cooked in a mixture of chicken broth and lemon juice. Or, make an orange-fennel salsa by peeling and removing the pith and membrane from three navel oranges, placing the pulp and juice in a bowl. Add one coarsely chopped fennel bulb, a minced jalapeño chile, ¼ cup chopped fresh cilantro leaves, half a thinly sliced red onion and a bit of salt. Use the salsa to add color and zip to grilled fish or poultry.

For a simple, yet flavorful warm dessert, try this quick citrus crisp.

Quick Citrus Crisp

Preheat oven to 375°F.

In a small saucepan combine orange juice, cornstarch and cinnamon. Cook and stir over medium heat until mixture is thickened and bubbly. Stir in the honey. Place citrus sections and cherries in a 2-quart square baking dish. Pour hot sauce over fruit. Sprinkle with granola. Bake for 10 minutes. Serve warm.  Each of the six servings contains 214 calories and 2 grams of fat.

MAKE-AHEAD APPETIZERS FOR THE MILLENNIUM CELEBRATION
from the American Institute for Cancer Research

The last thing you need on the last day of the millennium is the stress of slaving in the kitchen as you prepare for a New Year's Eve extravaganza. There was never a better time for make-ahead appetizers -- treats so special and so nutritious that they're a perfect way to welcome the 21st century.

Avoid the last minute frenzy by preparing, combining and cooking most everything ahead of time. The key is selecting recipes that allow for a comfortable sequence of preparation and that store well in the freezer or refrigerator. It helps to include one or two items that keep well at room temperature, such as snack mixes.

Vegetables add color and nutrition to a holiday buffet. Try elegant asparagus bites, made by cutting asparagus on the diagonal in 1½ inch sections, boiling for two minutes, then tossing in a mixture of soy sauce, olive oil and sugar. Cover and refrigerate until ready to serve. Or, serve celery boats stuffed with a mixture of light cream cheese, grated lowfat cheddar, raisins, chopped orange, grated orange peel and minced scallions.

Marinated veggies are always a hit. Marinate artichoke hearts and cherry tomatoes for up to 24 hours in a mixture of fat-free chicken broth, olive oil, thinly sliced green onion tops, lemon juice, apple cider vinegar, dried thyme leaves, basil and a bit of salt.

Don't forget the legumes. Make red bean hummus by combining garlic cloves, drained and rinsed canned red beans, and a little sesame oil and ground cumin. Process in a food processor or blender until smooth. Chill until party time and serve with pita wedges.

What's a buffet without canapés? Spread a pureed mixture of red bell pepper, black olives, olive oil and balsamic vinegar on garlic rounds. Or, mix cooked crabmeat, lowfat sour cream, chopped scallions and black pepper and spread on cucumber slices, then sprinkle with paprika.

Fruit kabobs can be pre-made and refrigerated until the last minute. Skewer seedless red grapes, pineapple chunks, mandarin orange segments and strawberry halves. Serve with a pineapple dip made with plain, nonfat yogurt, honey, minced fresh gingerroot and canned, crushed pineapple with juice.

Dips and spreads are always popular and usually benefit from advance preparation to allow the flavors to meld. Salmon Spread can be made a day in advance and kept chilled until your guests arrive.

Salmon Spread

In a food processor, blender or with an electric mixer, blend together all ingredients until smooth and creamy. Fold into serving dish. Chill several hours before serving. Garnish with parsley or dill. Can be made a day in advance. Makes 2 cups.

Each tablespoon of spread contains 31 calories and 2 grams of fat. 

_{Copyright © 2001 Ann Hall Every}