A bowl full of lemons on your kitchen counter is an instant mood-booster and they’re the secret weapon that perks up anything from soup to desserts. But that’s not all…lemons are an excellent source of Vitamin C, as well as phytonutrients – compounds that naturally detox the body.
Juicy, acidic and flavorful, the lemon is the most widely used citrus fruit worldwide. Lemons have many health benefits that we’ve benefitted from for centuries. The two biggest are 1) their strong antibacterial, antiviral, and immune-boosting powers and 2) their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. They’re a daily part of my 21-Day Refresh and I use them in all types of dishes – from savory dishes like chicken to sweet desserts such as my favorite lemon bars (recipe below).
Among the many health benefits, let’s begin with their nutritional content. This fruit is very low in calories, having only 29 calories in about a half cup, which is the lowest of all citrus fruits. They also do not contain any saturated fats or cholesterol and are very rich in dietary fiber. The acidic taste is due to citric acid which is a natural preservative and aids digestion. The best secret about the acidity of lemons is that they actually form an alkaline ash in the body. While they have an acidic taste when used for cooking, they’re actually very alkalizing.
Lemons are also an excellent source of ascorbic acid, also known as Vitamin C. Vitamin C is a powerful water-soluble natural antioxidant. It helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from our blood. And they contain a small level of vitamin A which is required for maintaining healthy mucus membranes and skin and is also essential for vision. Further, lemons contain a healthy amount of minerals like iron, copper, potassium, and calcium. Potassium in an important component of cell and body fluids, helping to control heart rate and blood pressure.
When you have a cold, the healing power of lemons works both internally, by supplying urgently required vitamin C to your defense cells, and externally, through the application of its antiviral properties to the virus on the mucous membranes in the nose and throat.
Whether you use them in the form of juice, teas, drinks, dressing, poultices or in the bath, take advantage of the natural healing power of lemons.
Here are a few quick serving ideas:
- Place thinly sliced lemons, peel and all, underneath and around fish before cooking. Baking or broiling will soften the slices so that they can be eaten along with the fish.
- Combine lemon juice with olive or flax oil, freshly crushed garlic and pepper to make a light and refreshing salad dressing.
- If you’re watching your salt intake (and even if you are not), serve lemon wedges with meals as their tartness makes a great salt substitute.
- Add an-easy-to-prepare zing to dinner tonight by tossing seasoned cooked brown rice with garden peas, chicken pieces, scallions, pumpkin seeds, lemon juice and lemon zest.
Pucker Up! Here’s my favorite recipe:
Healthy Lemon Bars
These bars are perfectly tart, sweet, creamy and so easy to make! Just 8 ingredients, gluten-free, grain-free AND refined sugar-free.
For the crust:
- 1 cup almond or coconut flour
- ⅓ cup unsweetened finely shredded coconut
- 2 T. melted unrefined coconut oil
- 2 T. pure maple syrup
- ⅛ tsp. sea salt
For the filling:
- 1⅓ cups firm silken tofu *
- ½ cup pure maple syrup
- 3 T. lemon zest
- ⅓ cup fresh lemon juice
- 1½ T. arrowroot powder (better than cornstarch…)
- ⅛ tsp. turmeric (optional, for color)
- pinch sea salt
- powdered sugar for dusting (optional)
Preparation:
- Pre-heat the oven to 350°F. Line an 8×8 inch baking dish with parchment paper and set aside. You will want to lay parchment paper in two pieces so that there is extra around the edges of the pan to lift the bars out later.
- Add the crust ingredients to a medium mixing bowl and stir to combine. Transfer it to your prepared baking dish. Use your hands to firmly press it down and flatten it out. Bake for 10-12 minutes and then remove it from the oven. While the crust bakes, begin making the filling.
- In a large mixing bowl, use an electric hand or stand mixer to whip the tofu (about 1 minute). Add the remaining filling ingredients. Beat for 2-3 more minutes, then pour the mixture over the baked crust.
- Bake for 35 minutes, or until the edges are golden brown and the center is mostly set. Let it cool completely, then refrigerate for at least 1 hour to allow the filling to fully set before slicing the bars. Cut into rectangles. Dust with powdered sugar just before serving and enjoy!
Makes 12-16 lemon bars
NOTE: It’s very important that you use firm silken tofu. Otherwise, the consistency will be more like a pudding and the bars won’t retain their shape. Look for non-GMO firm silken tofu from Nasoya or Mori-Nu in the non-refrigerated tofu section. It’s often found in a cardboard box by other Asian foods. If the tofu comes packed in liquid, you will want to drain it.