Zest For Life
Add a burst of flavour to your food with bright, healthy lemons
A popular ritual for many people is a squeeze of lemon in warm water first thing in the morning. This can help to kickstart the digestive process for the day. New research shows that giving the body a dose of immune-boosting vitamin C first thing can help flush out the digestive system and jumpstart the metabolism.
Some people find that the benefits of lemon water extend to weight loss, clearer skin, and even a clearer mind.
More good reasons to include lemons in your diet
The many health benefits of lemons have been known for centuries. Lemons have natural antibiotic, anti-inflammatory and antioxidant properties which make them great for all-around disease prevention. Surprisingly, it’s the zest and pith which contain significant levels of valuable antioxidants, even more than the juice itself.
The strong vitamin C content of lemons helps prevent kidney stones, freshens breath, and improves the body’s absorption of iron.
Ramp up the flavour
Lemon juice, pulp, or zest can add a little zing to everything from sauces and dressings to desserts and drinks. It is particularly good when added to fish or chicken.
A splash of freshly squeezed acidic lemon at the end of cooking can brighten-up flavour and activate taste receptors in the same way that salt does.
Recipe #1 - Lemony Chickpea Salad
If you want a fibre-rich salad that’s quick and easy to assemble, this is it.
This light, bright and delicious salad is made with chickpeas, lemon, olive oil and garlic. It is incredibly easy to assemble and keeps well in the fridge for up to 5 days.
Chickpeas are a good mix of fibre, carbohydrates, and plant-based protein which make for a convenient yet filling side dish.
Serves 6
Ingredients
2 cans 400g/14 oz chickpeas
2 tablespoons extra virgin olive oil
Juice & zest of 1 lemon
1-2 medium-sized shallots/½ red onion, finely chopped
1 garlic clove, minced
Handful of chopped parsley, finely chopped
½ red pepper, finely chopped
Salt & pepper to taste
Method
Drain and rinse the chickpeas.
Combine lemon juice and olive oil in a bowl and mix well.
Add in the chopped shallots, parsley, garlic and lemon zest.
Finish by adding the chickpeas and season with salt and pepper.
Recipe #2 - Lemon Squares with a Healthy Twist
Serves 12-16
These lemon squares have a delicious shortbread crust and a light, custard-like lemon filling. The crust is made with wholewheat flour and the lemon filling is light and tart and naturally sweetened.
Ingredients
FOR THE BASE
1 cup wholewheat flour (or flour of choice)
¼ cup butter/coconut oil
¼ cup maple syrup/honey
FOR THE FILLING
Juice of 3 lemons
½ cup natural yogurt
3 eggs
¼ cup maple syrup/honey
2 tablespoons flour (similar to above)
½ teaspoon vanilla essence
Pinch of salt
Method
Preheat the oven to 180°C/350°F/gas 4.
Line the bottom of an 8" x 8" baking pan with parchment paper.
Melt the butter and add it to the maple syrup and flour in a bowl. Mix well.
Using your hands, press the crust mixture into the parchment-lined baking pan.
Bake for 20 minutes or until very lightly browned around the edges.
While crust is baking combine all the ingredients for the lemon filling together in a bowl.
Beat with a hand mixer until a smooth, liquid (runny) batter is formed.
Pour the mixture into the baked crust.
Bake for 30 minutes until the mixture is set.
Allow to cool and cut into 12 squares. Garnish with icing sugar or lemon zest if desired.
Store in an airtight container in the fridge for 5-7 days.
Recipe #3 - Warm Lemon Water
Serves 1
Ingredients
½ lemon
1 glass of warm water
Method
Fill a glass with warm water.
Squeeze half a lemon into the warm water.
Add extra flavor if you like with grated ginger, honey, turmeric, lavender or mint.
Notes
1. Buy lemons that feel heavy in the hand. The ones that have more juice should give when squeezed. Avoid lemons that have brown spots that indicate rot.
2. If you roll a lemon on a work surface before juicing it should yield more juice. If you want to use the lemon zest or add lemon slices to water, try to buy unwaxed lemons. If that isn’t possible, gently scrub the peel before use.
3. Drinking a few glasses of lemon water each day can have health benefits, especially if it's replacing other sugary beverages. If you worry that the juice will affect your tooth enamel, use a straw. This will send the juice to the back of your mouth away from your teeth. Alternatively, you can rinse your mouth with tap water. This will normalise your saliva.
Disclaimer
This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.