Ingredient of the Month MARCH | 2019

lemons Ingredient of the Month

Presented by American Culinary Federation Education Foundation Ingredient of the Month MARCH | 2019

Lemons grow on a small tree in the flowering plant family Columbus carried lemon seeds to Hispaniola. Lemons were Rutaceae. The tree produces an edible fruit that is oval with a reported to be increasingly planted in northeastern Florida broad, low, nipple. The outer rind, or peel, is yellow when ripe in 1839. By the 1960s, California and Arizona became the and rather thick in some varieties. The inside pulp is pale-yellow leading producers of lemons in the United States. and split into 8 to 10 segments. Some fruits are seedless Lemons are an excellent source of vitamin C. Research shows though most have a few seeds that are small, oval, and smooth. that eating fruits and vegetables rich in vitamin C reduces Due to the lemon’s acidity level, it has a distinct sour taste. your risk of heart disease and stroke. The fiber and plant The origin of the lemon has not yet been confirmed, though compounds in lemons also significantly lowers some risk science suggests it was in northwestern India. Lemons factors for heart disease. The citric acid in lemons acts as an were introduced to the Americas in 1493 when Christopher antioxidant and helps protect the body against free radicals.

Healthy Ingredient Contribution Types and Varieties Values from NutritionData.com based on lemons, raw, with peel There are many different types of lemons. The most (one fruit without seeds: 108 grams) common varieties are: Vitamin C One serving of lemons provides 139 Eureka The fruit has a skin of average to thin percent of the daily recommended value of vitamin C, a thickness, usually smooth, although it is a bit rough, water-soluble vitamin that functions as an antioxidant. especially if it is produced in Mediterranean climates. This Vitamin C helps the body develop resistance against lemon contains very few seeds, and its juice has a high infection and promotes a healthy immune system. level of acidity. Dietary Fiber 20 percent of the daily Libson The fruit is very similar to the Eureka variety. recommended value of dietary fiber comes from one However, libson lemon trees produce fruit twice a year, serving of lemons. Soluble fibers help control weight by whereas the Eureka tree can produce fruit all year long. making the stomach feel full. Insoluble fibers add bulk to the diet and help prevent constipation. Meyer Meyer lemons are a hybrid of lemons and oranges. They are large and rounded. The skin is yellowish Copper One serving of lemons contain 14 percent of orange, smooth, soft and thin. It lacks the characteristic the daily recommended value of copper. Copper is central tang and smell of lemons, but it does have a nice floral to building strong tissue, maintaining blood volume and aroma. Meyer lemon trees produce fruit all year long. producing energy in your cells. Calcium 7 percent of the daily recommended value of calcium can come from one lemon. Calcium is important for strong bones. Consuming calcium can help prevent osteoporosis. Ingredient of the Month MARCH | 2019

Selecting and Storing Fun Facts • When selecting lemons, look for clear, blemish- • Each lemon tree can produce between 500 and 600 free rinds. It should be heavy for its size and have a pounds of lemons a year. pleasant fragrance. • The high acidity of lemons makes them good • A thinner-skinned lemon will yield more juice, while a cleaning aids. thicker-skinned one may be better for zest. • In 1747, James Lind’s experiments on seamen suffering • Store lemons whole for use within a week or two from scurvy involved adding lemon juice to their diets, • Refrigerate or freeze lemon juice, lemon zest or lemon though vitamin C was not yet known. slices separately for later use. Note: The flavor may be • A lemon festival is celebrated in Menton, France from less strong than fresh lemons. February to March

Culinary Uses • Lemon juice is used to make lemonade, soft drinks, and cocktails. It can be used to marinate fish and flavor desserts, such as lemon meringue pie or lemon blueberry muffins. Lemon juice is frequently added to pancakes in the United Kingdom. • Lemon peel/zest is used in both savory and sweet dishes, such as pastas or marmalades. The lemon’s peel can be candied when cut into strips. • Lemon leaves are used to make tea and for preparing meats and seafood.

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