When the weather is dull and cold and the sun can barely be seen through the clouds, you need a meal that can refresh your palate; a meal that can elevate your mood. What better way to do that than by embracing seasonal produce?! This salad’s ingredient list is very simple, but it has contrasting textures and flavors. Crisp fennel pairs with juicy pink grapefruit and sweet Cara Cara oranges. The sweetness and subtle tartness of the citrus fruits balance fennel’s strong anise flavor.

Even though the salad ingredients are simple, they are powerful in flavor. For this reason, we chose to keep the dressing very simple. Extra virgin olive oil, freshly squeezed lemon juice, and pinch of sea salt. That’s all you need to dress the fennel, grapefruit, and oranges. Pour the dressing over the ingredients and toss gently to coat. At this point, you can let the ingredients remain in the dressing for about 15-20 minutes, allowing the flavors to intensify. When ready to serve, feel free to top with fresh parsley, pomegranate arils, or even raw walnuts. You can also top the salad with

As a quick and final note before you make the salad, make sure to thinly slice the fennel. Thick pieces will have a strong anise flavor and may be unpleasant if you are still getting used to fennel. It’s a strong flavor that is reminiscent of black licorice. Just remember that the citrus fruits help tame that intensity. We hope you enjoy!

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A lot of people find it difficult to pull off seasonal eating during the winter, especially when it comes to fruits. The weather and darker days inspire people to eat comfort foods and avoid trips to local markets and such. The reality is that winter fruits are rich in a plethora of nutrients, and buying them from local farmers helps support their business.

Which fruits grow during the winter? You tend to see a lot of citrus varieties, including blood oranges and grapefruit, in addition to kiwi, winter melons, and more. When you put an emphasis on cold-weather produce, you can obtain integral nutrients that support immune function and more. Some of the key nutrients in these fruits include magnesium, fiber, and vitamin C. Continue reading to see which winter fruits you should be eating, although the availability of these fruits may depend on where you live. For example locations closer to the equator may experience more winter fruits than people who live closer to Canada and deal with serious weather. Regardless, examples of winter fruits are as follows:

Kiwi

The small, fuzzy fruit with a green flesh that packs more vitamin C than an orange. It is harvested through winter and into spring and provides lots of vitamin K, vitamin E, and potassium. Kiwi is also a rich source of antioxidant compounds, including phenols and carotenoids. These compounds work to reduce oxidative stress, which can increase the risk of certain age-related diseases. 

Pomegranates

This red, sweet and sour fruit is filled with small, juicy seeds, also called arils. These arils are rich in antioxidant compounds, including flavonoids that have been linked to detoxification, improved heart health, and cancer prevention. Pomegranates are also rich in folate, vitamins C & K, and potassium. 

Persimmon

Persimmons have a limited window, so get your hands on them before they disappear until next fall. Native to Asia, persimmons are rich in vitamin A, vitamin C, and manganese. They contain gallic acid and epicatechin gallate, two compounds that may help reduce cholesterol levels, blood pressure, and inflammation. 

Clementines

Sometimes called “cuties” or “halos” in grocery stores, clementines are essentially small oranges. More specifically, they are types of mandarin oranges made from crossing two different orange species. They are usually easy to peel, seedless, and naturally rich in vitamin C, which may enhance skin and immune health. 

Grapefruit

Similar to other citrus fruits, grapefruit grow predominantly in California, Arizona, Texas, and Florida. You typically see them from January to late spring, and they offer a lot of vitamin C and vitamin A. Researchers have identified several beneficial phytochemicals in grapefruit, including beta-carotene, limonoids, lycopene, and naringenin. These compounds may fight free radical damage and oxidative stress, which contribute to early signs of aging and chronic disease development. 

Kumquat

Yet another citrus fruit, the kumquat is a tiny sweet and sour citrus that comes from the same plant family as the orange. Kumquats are great sources of vitamin C and fiber, and you can actually eat the entire fruit. Yes, you can even eat the thin peel! The pulp has a distinctly sour flavor, but the skin provides a little extra sweetness, in addition to protective antioxidant compounds. 

Winter Melon

No matter which way you slice it, winter melon (or ash gourd) is a great fruit to consume during winter. Naturally rich in fiber, antioxidants, and vitamin C, winter melon is dark green and has an oblong shape. The flesh is white, as are the seeds, but you cannot consume it raw. Typically, you simmer or steam winter melon because it is heated more like a vegetable than fruit in Indian and other Asian countries.

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Forget the candles because this refreshing winter salad is about to brighten your evening. It is a vibrant combination of sweet Cara Cara oranges, tangy grapefruit, sweetly sour Meyer lemons, and crisp, anise-flavored fennel. Not only does it make for a visually stunning salad, but it is also incredibly flavorful and perfectly for any holiday gathering or cozy dinner. The preparation is simple, but the impact it has on your taste buds is impressive.

There is something about the magical combination of citrus fruits and fennel that can make even the gloomiest of days a little brighter. The flavors dance on your taste buds and lift your spirits, transforming your meal into a haven of deliciousness. One of the great things about this salad is that it is foolproof, requiring minimal culinary skills to pull off. It’s so beautiful that everyone will think a Michelin-star chef prepared it. Some people may refer to this salad as sunshine on a plate! Then the generous adjectives start flowing once people eat it.

First thing’s first, you have to prep your citrus. Begin by peeling the citrus oranges, lemon, and grapefruit and then slice them into thin, uniform rounds. Once you do that, make sure to remove all of the seeds. Slice your fennel bulb thinly because that will help minimize the strong anise flavor. For plating, you can either layer the slices on a large platter and pour the dressing over the ingredients, or you can toss everything together in a large salad bowl and serve like that. Either way, it will be delicious.

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After you eat this recipe, you will most likely call all of your friends and say, “You simply have to try this recipe.” Better yet, perhaps you will save it in your recipe bank and make it for Thanksgiving, or another potluck party during the holidays. Not only does it deliver impressive flavor, but it also provides lots of vitamins and minerals. The Brussels sprouts, which typically get a bad rap, come out to be just soft enough with a sticky-sweet exterior glaze. And it all comes together in just about 30 minutes!

Maple syrup is a common ingredient used in many fall-inspired recipes. It lends itself to those savory, aromatic spices in a variety of sweet and savory recipes. The slightly bitter flavor of Brussels sprouts needs the subtle sweetness that maple syrup provides. The fresh orange juice and orange zest also add a sweet citrusy flavor. If you didn’t look at what you were eating, you wouldn’t even know that you were eating Brussels sprouts. By the way, the fresh orange zest is a non-negotiable. Just do yourself a favor and use it!

One thing to note about Brussels sprouts is that you’ll want to give them a good rinse, scrubbing any dirt or grime off them. You may even want to peel one or two of the outer leaves to ensure cleanliness. Slice the Brussels in half to ensure even cooking, or quarter them if your sprouts are larger. The key to getting a classic, caramelized glaze on one side, though, is to place the sprouts cut-side down on the baking sheet.

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Did you know that in Morocco fresh seasonal fruits are more commonly eaten than cooked desserts. That’s not a bad way to live! Fresh seasonal produce is not only more delicious than out of season produce, but it is also more nutrient-dense. Plus, eating fresh fruit will help reduce your intake of the excess calories, refined carbs, and sugars that are in traditional desserts. To get back to Morocco, though, this recipe is a traditional Moroccan dish that is very easy to make. It is a great combination of fresh citrus flavors with nutty pecans and aromatic cinnamon.

Because the ingredient list is so short, it is your job to procure the best and freshest oranges you can find. Depending on where you live, certain oranges may or may not be available. If possible, do your best to get Cara Cara oranges, which have a mildly pink flesh that is extra sweet. Tangelos, navel oranges, and blood oranges are also great options, provided they are available at your local grocery store. Blood oranges are incredibly striking and make for a visually appealing dish, but using other oranges will not make this dish taste worse or anything like that.

Now, the last important ingredient to be particular about is the cinnamon. Some people prefer cinnamon sold by specific brands, while others prefer specific types of cinnamon. For example, Vietnamese and Ceylon are two varieties of cinnamon that have a well-balanced and complex flavor. Penzeys makes a cinnamon blend of Ceylon, Vietnamese, Korintje, and China cinnamons. Together, those four cinnamons create a beautifully aromatic blend that perfectly complements the sweet and tangy oranges.

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If you want to sneak more vegetables into your diet, smoothies and popsicles (believe it or not) are two of the best ways to do so. That is especially true if you have children and want to sneakily get them to enjoy more vegetables. These popsicles are more like smoothie pops because you blend the ingredients together prior to pouring the mixture into popsicle molds. In doing so, you completely disguise the carrots amongst the blended orange flesh, fresh orange juice, and agave nectar. You and your child(ren) will not even notice the carrot in this recipe!

As a general rule of thumb, most things that make a smoothie delicious also make for a great popsicle. That could be green smoothie popsicles or these orange carrot popsicles. Not only are carrots rich in beta-carotene, but they also have a naturally sweet flavor, so your taste buds won’t be shocked by any pure carrot flavor. It’s not like you’re taking a big snap of a carrot after enjoying wings or anything like that! Although, if you are familiar with eating carrots, you know that beneath the subtle woody flavor is a natural sweetness. If you feel more adventurous once you finish cleansing, add some steamed beets or boiled sweet potatoes to this recipe!

For popsicle molds, we love environmentally-friendly silicone molds, especially since the popsicles come out of them so easily. You can also use quick freeze molds, which do come at a higher price point because they have quick-freezing technology that will freeze popsicles in minutes. Finally, if you want a popsicle for on-the-go purposes, you can get single-use plastic push pops. These are great for serving kids. Don’t have popsicle molds? No problem! You can use muffin tins, shot glasses, ice cube trays, or yogurt containers!

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Do you regularly eat candy, rainbow-colored cereals, or packaged desserts? Whether you do or not, you may or may not know that the U.S. is making efforts to ban artificial food dyes by the end of 2026. Lots of foods, even the unexpected ones, could take on new colors under the plan from the U.S. Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA).

A Plan To Get Rid Of Artificial Dyes

This plan urges major U.S. food manufacturers to halt the usage of two artificial colorings: Citrus Red 2 and Orange B. It also calls for the manufacturers to voluntarily give up six additional dyes by the end of 2026. Those dyes include:

• Yellow No. 5
• Yellow No. 6
• Blue No. 1
• Blue No. 2
• Red No. 40
• Green No. 3

Too long have major food producers fed American petroleum-based chemicals without their knowledge or consent. In fact, HHS Secretary Robert F. Kennedy Jr. announced that these poisonous chemicals offer zero nutritional benefits. They also pose serious, measurable threats to the health and development of children. Kennedy Jr. aims to put an end to that era. 

Although nutritionists and researchers agree that artificial food dyes offer no health benefits, the research linking these dyes to potential health risks is limited. Additionally, the existing research has been largely conducted on animals. For this reason, it is hard to say whether artificial dyes are dangerous. What is certain, though, is that these dyes do not improve health. They are replaceable and they are unnecessary and it benefits people to avoid them as much as possible. 

Unexpected Foods That Contain Artificial Dyes

Sure, you know that brightly colored gummy worms have zero nutritional value and they contain artificial dyes. What you may not know is that seemingly wholesome foods may also contain these dyes. We aim to highlight them below. 

Fresh Oranges

Are you shocked, or are you shocked? In the past, the FDA allowed companies to add Citrus Red 2 to the skins or oranges with the intention of making slightly greenish peels appear more orange. The peels of certain oranges may not become bright orange as they ripen, due to local climate conditions. For that reason, the FDA permitted the use of Citrus Red 2 to make the fruit appear more orange and perfectly ripe. 

Smoked Salmon

Fancy a bit of bagels and lox? When you buy salmon, or salmon fillets, the flesh is naturally orange. Well, smoked salmon can get its bright orange color from several dyes on the proposed ban list. Those dyes include Yellow No. 5 and No. 6 and Red No. 40. Some food manufacturers even use all three of those dyes, in addition to others, including Blue No. 1.

Salad Dressings

There are many bottled salad dressings, including French, Italian, and ranch, that may contain artificial dyes. It all depends on the manufacturer. For example, Kraft makes a French dressing that contains Yellow No. 5 and Yellow No. 6, while Hidden Valley’s Light Golden Italian Dressing contains Yellow No. 6. There are other dressings that contain Blue No. 1 as well as Yellow No. 5. 

Wasabi Peas

This is not everyone’s go-to snack, but they are highly addictive to a lot of people. They are crunchy and flavorful, but they happen to be vibrantly green, which is cause for concern. For example, Valued Natural Wasabi Peas contain Yellow No. 5 and Blue No. 1. Oregon Farm Fresh Snacks Willamette Wasabi Mix contains both of those dyes, in addition to Red No. 40 and Yellow No. 6. 

Trail Mix

If you know anything about the content that Dherbs publishes, we always warn people about dried fruit. Most dried fruit contains added sugars, preservatives, and dyes to keep it looking like the fresh version of the fruit. Varieties without added sugars or dyes tend to appear brown or less attractive to consumers. The same can be said for the dried fruit in several varieties of trail mix. For example, CJ’s Trail Mix contains Yellow No. 5, Yellow No. 6, Blue No. 1, and Red No. 40. Kirkland Signature Trail Mix sold at Costco contains those same artificial dyes.

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Depending on where you live, you might be in a weird limbo between spring and summer. The weather can fake you out, getting warmer for a few days, only to have a crisp chill in the air the next. On those warmer days, though, it is great to incorporate some hydrating, refreshing ingredients into your diet. That’s why we put together this lovely citrus salad, which is just as flavorful as it is beautiful.

If we could insert just a little of our own opinion here….we would tell you that we could eat this salad whenever the weather is warm. It just screams warm vibes on the beach or chill afternoons in the park. You can also enjoy this citrus salad in the comfort of your own home! And even though the word “salad” is part of the recipe, it is truly just a combination of different citrus fruits. Even the dressing contains lime! Because this salad contains three citrus varieties, it is very rich in vitamin C, which helps to optimize immune function and encourage collagen production, which contributes to healthier-looking skin.

This salad consists of Cara Cara oranges (although any orange variety is acceptable to use) and grapefruit. Cara Cara oranges are naturally sweeter, complementing the tart and slightly bitter flavor of grapefruit. Make sure to peel the oranges and grapefruit, ensuring you remove any excess pith (the white inner part of the peel). Cut your fruit into segments to give your salad an elevated look. Don’t have time for all that fancy jazz? Cut the oranges and grapefruit as you please and toss the pieces in the dressing.

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This is not your average fruit salad, people. This jicama salad, known as xec, is a citrus salad from the Yucatan state in Mexico. Xec is actually the Mayan word for salad, or ensalada. It is a quick and easy dish that is a classical side during the Day of the Dead. The ingredients in this salad may change depending on the time of year, as people use the seasonal produce that is available. Typically, though, the salad is made up of jicama, citrus fruit, and either chili powder or freshly diced serrano or habañero peppers. A classic ingredient list is as follows:

• Jicama
• Orange
• Grapefruit
• Mandarin (or tangerine)
• Sour orange
• chili powder
• Salt
• Pepper

In Yucatan, jicama is in season from November to January. It’s very common to see this salad sold by local vendors in markets in Mexico, but the ingredients can vary with the seasons. Mangos come into season during February and dragon fruit, pineapples, and other fruits and vegetables arrive during spring. Feel free to get adventurous with seasonal produce or use this recipe that is a great mix of fresh flavors.

The hardest part of making this fruit salad is the prep work, specifically the peeling of the jicama. Make sure to remove any excess skin and then dice the jicama up into bite-size pieces. It’s very common to squeeze half of a lime over the jicama to help awaken some natural flavor. This process also helps to prevent the jicama from browning.

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Have you ever had sudden, painful cramps that just don’t seem to go away? One potential cause is that you are low in potassium. Low potassium levels can also cause muscle weakness, fatigue, muscle spasms, tingling, or numbness. Heart palpitations or skipped heartbeat can be more severe symptoms of low potassium levels. 

It’s possible to fight leg cramps and other issues that stem from low potassium levels by simply increasing your potassium intake. The amount of time it takes to correct low potassium levels depends on how low they are. 

Symptoms Of Low Potassium

The only real way to know if your potassium levels are low is to take a blood test. You will get a more accurate reading of your levels via this route. That said, there are a few telltale symptoms of potassium deficiency that you should be aware of. These symptoms include:

• Muscle cramps, twitching, or severe weakness
• Heart palpitations
• Constipation
• Tingling and numbness

If potassium levels are very low, you may need to take a potassium supplement, or get an IV to elevate them back to a normal range. The quickest way to increase potassium levels in emergency situations is via an IV, which should be administered by a professional in a controlled setting. One report found that an IV can raise potassium levels within 20 to 30 minutes. If you have borderline potassium levels after a sweaty workout, you can use various foods to help bring them back up quickly. Continue reading to learn what foods and drinks may help you do that. 

Sip An Electrolyte Drink

Electrolyte-rich drinks can help replenish minerals, vitamins, and water lost via sweat or periods of diarrhea and vomiting. Not all electrolyte drinks are high in potassium, though. And you should not simply resort to sugary sports drinks to replenish electrolytes, as the preservatives, dyes, and added sugars do more harm than good. Coconut water, for example, is a great electrolyte-rich beverage, but make sure to buy one that is free of added sugars. 

Drink Some Orange Juice

Just as we said previously, the quality of the beverage matters. Many store bought orange juices contain added sugars and preservatives. Go directly to the source by juicing oranges! One cup of orange juice provides nearly 500 milligrams (mg) of potassium, which equates to 11% of the recommended daily intake (RDI). Orange juice may be a convenient way to raise potassium levels, but it tends to be high in sugar. You can also eat oranges to get the same nutrients, plus the fiber that will help the body absorb the natural sugars more slowly. You would need to eat two oranges to get the same amount of potassium as one cup of OJ.

Eat A Banana

This is a classic potassium-rich food, so eat a banana or two next time you are dealing with leg cramps. One medium banana contains 422 mg of potassium, and the potassium in bananas can increase levels within 30 to 60 minutes, per a 2012 health journal. In one study, researchers tested whether eating one or two bananas would increase potassium levels in adult athletes prone to leg cramps. Although there were mild increases in potassium levels in both groups after 30 to 60 minutes, the time it took to increase levels would not benefit an athlete experiencing cramps during competition. To avoid cramps, health experts recommend consuming potassium-rich foods regularly, especially before exercise. 

Eat Some Watermelon

Researchers note that one wedge of watermelon has 320 mg of potassium, making it a great choice for raising potassium levels. Watermelon is also a water-rich fruit (91% water), so it helps to enhance your hydration efforts. It is also rich in vitamins A & C, magnesium, and offers some iron and calcium. According to research, eating watermelon after a workout can help replace water, magnesium, and potassium that you lose via sweat. Drinking watermelon juice after a workout has been associated with reduced muscle soreness after 24 hours. 

Consider Supplementation 

If you consume all of the aforementioned items and your potassium levels remain low, you may want to consider a potassium supplement. Before you start supplementing, consult your healthcare professional to determine whether the supplement is right for you, and to understand proper dosage. The potassium you get via diet and what you supplement should not exceed the RDI, unless directed by your doctor.

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