Nutritional Lemon Recipes


ROASTED LEMON AND ROSEMARY POTATOES

The fresh flavor of lemon goes well with potatoes, making this side dish a welcome addition to any mealtime table.

1 ½ lbs (750 g) mini red potatoes

¼ Cup (50 mL) low sodium chicken or vegetable broth

1 large clove garlic, minced

1 Tbsp (15 mL) chopped fresh rosemary or 1 tsp (5 mL) dried rosemary, crushed

2 tsp (10 mL) grated lemon rind

2 Tbsp (25 mL) lemon juice

½ tsp (2 mL) paprika

¼ tsp (1 mL) freshly ground black pepper

2 tsp (10 mL) extra virgin olive oil

Cut potatoes in half lengthwise and place in large bowl. Add broth, garlic, rosemary, lemon rind and juice, paprika, and pepper; toss to coat well. Spread into parchment paper lined roasting pan and roast in 220 F (425 F) oven for 45 minutes. Stir in oil and roast for about 15 minutes or until golden brown and tender.

ALMOND & LEMON CRUSTED FISH WITH SPINACH

Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. It’s especially nice with a mild white fish, like cod or halibut.

zest and juice of 1 lemon, divided

1/2 cup (120 mL) sliced almonds, coarsely chopped

1 Tbsp (15 mL) finely chopped fresh dill or 1 tsp (5 mL) dried

1 Tbsp (15 mL) plus 2 tsp (10 mL) extra-virgin olive oil, divided

1 tsp (5 mL) kosher salt, divided

freshly ground pepper to taste

1 1/4 pounds Pacific cod or halibut, cut into 4 portions

4 tsp (20 mL) Dijon mustard

2 cloves garlic, slivered

1 pound baby spinach

lemon wedges for garnish

Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt, and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice, and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

EGG LEMON SOUP

8 cups (2 quarts) chicken broth

1/2 Cup (120 mL) fresh lemon juice

1/4 tsp (1.25 mL) pepper, freshly ground

1/2 Cup (120 mL) white rice

1 carrot, shredded or thinly sliced

4 egg yolks

1 Cup ( 240 mL) cooked chicken, chopped

1 handful flat leaf parsley or arugula, chopped

salt to taste (optional)

Combine lemon juice, chicken broth, and pepper in saucepan. Bring to a boil, then add rice & carrot. Reduce heat & cover. Simmer for 25 minutes. Remove saucepan from heat. Take 1/2 cup of the soup and slowly whisk into the egg yolks. Stir the soup/egg yolk mixture back into the soup. Add the chopped chicken and parsley to soup. Make sure you do not allow the soup to come to a boil oncde the eggs are added, or they will curdle.

Vitamin C has been linked to a reduction in the severity of inflammatory conditions, such as asthma and arthritis, both osteo and rheumatoid. It also protects the heart from cardiovascular disease, and can slow the progression of diabetic heart disease.

Citrus fruits like lemons help prevent stomach cancer and cancers of the mouth and larynx.

The consumption of even one serving a day of citrus fruit has been shown to decrease the risk of stroke by as much as 19%.

Did you know the Ancient Egyptians believed that eating lemons and drinking lemon juice was an effective protection against a variety of poisons, and that recent research has confirmed this belief?

The Greeks used the lemon’s insect repelling properties to keep moths away from their clothes. Olive producers also grew lemons close to their trees to provide parasite protection.

Lemon juice is a digestive aid and liver cleanser, making it an effective weight loss aid. Lemons contain many substances, including citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene that promote immunity and fight infection.

Research has shown that lemon balm has a calming effect and may help combat fatigue, exhaustion, dizziness, anxiety, nervousness, and tension. It is also believed that inhaling lemon oil helps in increasing concentration and alertness.


The potassium in lemons helps lower blood pressure and protects against stroke.

Citrus fruits are a good source of fiber, which will help keep blood sugar levels under control. Fiber is an aid in lowering cholesterol levels as well, and helps prevent hardening of the arteries.

Citrus fruits contain a good amount of folate. Folate lowers levels of homocysteine in the body – high levels of homocysteine are associated with an increased risk for cardiovascular disease.

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