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Small bites, big flavor

Mandarin oranges add flavor, essential vitamins

Posted: November 10, 2009 9:28 p.m.
Updated: November 11, 2009 4:55 a.m.

Mandarin Chicken Couscous Salad With Curry Vinaigrette Serves 4 1 10-ounce package plain couscous 3 fresh mandarins, peeled and separated into segments 1/2 cup dried cranberries 1/4 cup pistachios, coarsely chopped 1 bunch green onions, sliced, including some green top (about 1/2 cup total), divided Curry Vinaigre...

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On-the-go families need easy ways to make healthy eating part of the everyday routine. There's a little fruit that can do just that.

California mandarins are a cross between a sweet orange and a Chinese mandarin, and are harvested from mid-October through April. Sweet, seedless and easy to peel, mandarins offer a variety of nutrients per serving, including fiber, potassium, protein, calcium, vitamin C and folate. A single serving of mandarins (2 whole) has only 80 calories and provides nearly 300 percent of the recommended daily value of vitamin C.

California mandarins are great for snacking, but the pint-sized fruit can also be a tasty and healthy addition to simple, everyday meals. Incorporating mandarins into beverages, salads or yogurt snacks boosts nutritional value and brings the sweet, citrusy taste of summer during the winter months. Try these quick and easy recipes and make mandarins part of your family's nutrition routine.

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n Select a mandarin that is firm and heavy for its size. Make sure that it doesn't have soft spots or wrinkled skin. Check
its scent - it should smell good, not rotten or fermented.

Mandarins make a great midday snack. The compact, easy-to-peel treats can reinvigorate you during that all day meeting or be the perfect fuel for an after-school soccer practice.

Mandarins make a great travel companion. Easy to eat and pack, mandarins will curb hunger during long car rides or unexpected flight delays.

Keep a bowl of colorful mandarins and other fruit at eye-level in the kitchen to easily persuade snackers to select a healthier option.


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