Brought to you by your Topeka Hy-Vee Dietitian: Amber Groeling, RD, LD email: [email protected]

 Oranges or citrus may help prevent against heart disease,  Composed of 3 parts – white bulb, cancer and stroke stalk, leaves – most recipes utilize the  Over 170 different phytonutrients, anti-inflammatory bulb

 May help prevent stomach ulcers  1 cup = 27 calories, 3 g fiber,

 Clementine = 35 calories, 1.4 g fiber, good source of potassium, magnesium, folate, vitamin C and potassium calcium  Choose oranges with thin, firm skin and heavy for size,  High in antioxidants, may help with

cholesterol and cancer prevention the smaller are generally more juicy  Pomegranates may slow hardening of the arteries and  Store in crisper for up to 4 days. prevent against cancer. Some studies show  The stalks can be used in soups or

pomegranates may lower bad LDL cholesterol and blood stocks

 The leaves can be used as an herb pressure  1 cup of arils contains 70 calories and 4 grams of fiber! seasoning

Fennel, Apple, Orange-Pomegranate Salad Serves: 6 Ingredients: 1/3 cup fresh lemon juice, plus 1 tsp zest 1 Tbsp. stone-ground mustard 1 shallot, minced 1/3 cup olive oil Salt and pepper to taste 1 fennel bulb, trimmed, halved, thinly sliced 1 apple (I used braeburn), cut into matchstick pieces 6 cups fresh baby spinach 2 clementines, peeled and chopped Pomegranate seeds. All you do: Whisk the lemon juice, zest, mustard, shallot, olive oil and salt and pepper to taste. In a large bowl toss the fennel, apple, spinach, clementines and dressing to taste. Garnish with pomegranate seeds. Nutrition facts per serving: 160 calories, 12 g fat, 15 g carb, 4 g fiber, 1 g protein

Overnight Pomegranate-Orange Oatmeal Serves: 1 Ingredients: ¼ cup dry rolled oats (not instant or steel cut) 1 Tbsp. chia seed ¼ cup plain Greek yogurt ½ tsp orange zest 1 tsp cinnamon 1 tsp honey, optional Stevia to taste ~3/4 cup unsweetened almond milk (or any milk – skim, soy, etc.) ¼ cup pomegranate arils 1 clementine, peeled and chopped 1 Tbsp. walnuts, chopped, optional All you do: In a large glass mix the oats, chia, yogurt, zest, cinnamon, honey and stevia. Add almond milk to cover. Place in the refrigerator for 4 hours or overnight. The next day add the pomegranate, clementine and walnuts. Enjoy cold, or heat in the microwave for 1 minute. Nutrition facts per serving (without honey or walnuts): 295 calories, 7 g fat, 38 g carb, 9 g fiber, 19 g protein

Chocolate Dipped Clementines Ingredients: 4 clementines, room temperature, peeled and segmented 3-4 oz. Zöet Dark chocolate, broken into pieces All you do: Line a baking sheet with parchment or wax paper. Place the dark chocolate in a glass bowl and microwave for 1 minute. Stir until the chocolate is smooth. Dip one end of each clementine in the chocolate and place on the baking sheet to harden. Refrigerate until set, about 30 minutes. Makes about 30 pieces. Nutrition facts per piece: 17 calories, 1 g fat, 3 g carb, 0 g fiber, 0 g protein