Clementines in various forms such as fresh, canned, puree, jam, etc.

Transcription

1 Clementine Objectives Participant will: 1. Explain a health benefit provided by clementines. 2. Describe cost- and time-effective strategies for incorporating clementines into family meals. 3. Explain how to select clementines. 4. Describe preparation and storage techniques for clementines, including cleaning, trimming, cooking, and storing. 5. Prepare and taste food that includes clementines. Required Materials: Recipe ingredients and utensils for demonstrations. Lesson handouts (see pgs. 5 7). Required paperwork for program. Optional Supplemental Materials: Clementines in various forms such as fresh, canned, puree, jam, etc. Preparation Required: Practice lesson material so you are comfortable giving lesson. Practice recipes for demonstrations and understand recipe instructions and techniques. Gather ingredients and utensils needed for lesson and demonstration. Pre chop fruits and vegetables needed for each demo. Make copies of handouts enough for all class participants. Make copies of paperwork required by program. 1

2 LESSON PLAN Introduction: Time: 2-3 minutes Welcome the class and thank them for making time to come. Briefly introduce yourself and the program. Ask the class to finish this lyric: Oh my darling, oh my darling, oh my darling. (CLEMENTINE!) The clementine really is a little darling. Its origin is quite mysterious. Some say a monk in Algeria, named Father Clement, was the first to discover it, but others claim it originated from China much earlier. Clementines weren t introduced to the US until 1909 by the Department of Agriculture, first in Florida. They eventually made their way to California in Clementines are the smallest member of the mandarin orange family. And just like the runt of a litter, many people think clementines are cute, thus the name of the Cutie brand of clementines makes sense. Clementines are actually a hybrid of the sweet orange and the mandarin orange. You ll often see Cuties in stores from November to April, but clementines are in season only from November to January. A cousin to the clementine, called a murcott mandarin, is in season from February until April. Since clementines are in season from November to January, it is easy to see why they are also call the Christmas orange. Objective 1: Explain a health benefit provided by clementines. Time: 2-3 minutes For being so tiny, this little orange packs lots of goodness. Beside the sweet flavor, they also have good amounts of vitamin C, folate, and potassium. Vitamin C is important in immune responses, preventing infection, wound healing, and allergic reactions. It also increases the absorption of iron in the body and aids in the making of collagen, a protein that makes up connective tissue in cartilage, bone, skin, and tendons. Folate is essential in your body for helping to make DNA and is especially important in fetal development. Potassium is important in keeping your muscles working, especially the heart. It also can help prevent high blood pressure. Ask the class: Does anyone know why folate needs increase during pregnancy? o It is essential for fetal development. It can help prevent neural tube defects like spina bifida in the fetus/infant. It s most important during the first 28 days of pregnancy when the brain and spinal cord form. Most women don t even know they are pregnant at that point so it s important to make sure you get adequate amounts of folate if you are thinking of having a baby or are getting ready to have a baby. Objective 2: Describe cost- and time-effective strategies for incorporating clementines into family meals. Time: 2-5 minutes Clementines can be used in many recipes from the main course to dessert, from breakfast to dinnertime. They are good in muffins, smoothies, salads, and can add great flavor to entrees. They can even provide some light flavor to your water by squeezing the juice into it. If you are lucky enough to have access to an abundance of fresh clementines, you can can, puree or juice them. Clementines can be substituted for other types of oranges. 2

3 Ask the class: What are some ways that you use clementines? Do you have any favorite recipes that include clementines? Objective 3: Explain how to select clementines. Time: 2-3 minutes Ask the class: Does anyone have any tips on how to choose a good, fresh clementine? o Clementines are in season from November through January. o Look for clementines that are soft, have a shiny skin, and uniform color without blemishes. o Avoid clementines that are hard, dull, contain blemishes, or that have mold on the surface. Objective 4: Describe preparation and storage techniques for clementines, including cleaning, trimming, cooking, and storing. Time: 5 minutes Ask the class: Why do you think clementines are so popular with kids and grownups alike? Clementines are sweet, easy to peel, easy to pack along, and seedless. They can be stored in the refrigerator for up to two weeks, depending on how they were handled before you buy them. They can be peeled and eaten fresh in fact, this is the most popular and common way to eat them. Make sure you wash them before peeling and eating them. Clementines can be canned for storage as well for consumption out of season. Ask the class: Clementines have a pretty short season. What if you cannot find a good clementine in the store or fruit stand? o Canned clementines or mandarin oranges can usually be substituted for fresh in most recipes. o Look for canned clementines in juice instead of in syrup. That way, they are nutritionally comparable to fresh. Ask the class: Can you think of a way to use canned clementines that we haven t talked about yet? Objective 5: Prepare and taste food that includes clementines. Time: 20 minutes Today we are going to make and taste a variety of recipes using clementines. These recipes will show that an orange can be used for more than just a juice for breakfast. These muffins are a great start to the day. Demonstrate Clementine Poppy Seed Muffins (see recipe pg.5). Have you considered using clementines in salads before? You will after you have tasted these delicious recipes! Demonstrate Clementine Jicama Salad and/or Clementine Black Bean Salad (see recipes pgs.5-6). Clementines compliment the flavor of beets in this delicious side dish. Demonstrate Beets with Clementines and Mint. (see recipe pg. 6). Clementines can also be used to flavor entrees. Demonstrate Clementine Orange Chicken and/or Clementine Cranberry Pork (see recipes pg. 7). Conclusion Time: 5 minutes Clementines are a tasty, healthy way to make breakfast, lunch, dinner, and snacks more varied and interesting. Ask the class: What did you learn today that you didn t know about clementines before taking this class? 3

4 Ask the class: What will you do differently to make clementines a part of your families diet now that you have had this lesson? Ask the class: Are there any questions? Thank you for attending. Serve samples. References: Krause s Food & Nutrition Therapy. 12 th ed. St. Louis, M.O.: Saunders; Worldstuff. The Clementine Oranges Vs Mandarin Oranges Accessed at: Accessed date: 10/5/2011. Cutie s California Mandarins. Accessed at: cutiescitrus.com/about. Accessed date: 10/5/2011. Clementine Poppy Seed Muffins recipe. Accessed at: Poppy-Seed-Muffins- Recipezaar?utm_source=sendgrid&utm_medium= &utm_campaign=website Clementine Jicama Salad recipe. Accessed at: Jicama-Salad-Epicurious_1?utm_source=sendgrid&utm_medium= &utm_campaign=website Mirkin, Gabe. Clementine Recipes: Not Just for Snacking. Ezine Articles. Accessed at: Accessed date: 10/6/2011. Roasted Beets with Clementines and Mint recipe. Accessed at: Epicurious?utm_source=sendgrid&utm_medium= &utm_campaign=website Slivinske, Margie. Oh My Darling Clementine Orange Chicken Recipe. Examiner.com. January 22, Accessed at: Accessed date: 10/6/2011. Martin, James. Clementine Cranberry Pork. BBC. Accessed at: Accessed date: 10/6/2011. This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence Avenue, SW, Washington, D.C or call (202) (voice and TDD). USDA is an equal opportunity provider and employer. This institution is an equal opportunity provider and employer. 4

5 Oh My Darlin Clementines! Whether fresh or canned these little beauties add flavor to a variety of dishes. Clementine Poppy Seed Muffins 2 ¼ cups whole-wheat pastry flour ½ cup granulated sugar ¼ cup poppy seeds 1 tablespoon baking powder 1 teaspoon ground ginger ¾ teaspoon baking soda 3 clementines 1 cup low-fat plain yogurt 2 eggs 2 tablespoons butter, melted 1. In a bowl, stir together the flour, sugar, poppy seeds, baking powder, ginger, and baking soda. 2. Finely grate the rind of 2 clementines; add to the bowl. 3. Peel all the clementines and coarsely chop segments to make about 1 cup; add to the flour mixture and toss to coat. 4. Whisk together the yogurt, eggs, and butter. 5. Pour over the flour mixture; stir just until moistened. 6. Spoon into 10 greased or paper-lined muffin cups, filling two-thirds full. 7. Bake in a 375ºF oven for minutes or until golden and the tops are firm to the touch. 8. Let cool in the pan on the rack for 5 minutes; transfer to a rack and let cool completely. Yield: 10 muffins One little clementine is loaded with Vitamin C, folate, and potassium all for only 40 calories! What a bargain! Clementine Jicama Salad ½ teaspoon chopped garlic ¼ cup fresh lime juice 3 tablespoons olive oil ½ teaspoon sugar ½ teaspoon ground pepper 8 clementines 1 pound jicama, peeled and cut into ¼ inch matchsticks (~ 3 cups) 1 red onion, thinly sliced ¾ cup packed cilantro ½ cup queso fresco or mild feta, crumbled ⅓ cup sunflower seeds 1. Mince and mash garlic to a paste, then whisk together with lime juice, oil, sugar, and pepper in a large bowl. 2. Add clementines, jicama, onion, and cilantro. Toss gently. 3. Sprinkle with cheese and sunflower seeds. Serve immediately. Yield: 8 servings Clementines have a very short season November through January so get em while the gettin s good! This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at This institution is an equal opportunity provider and employer. 5

6 Clementine-Black Bean Salad 2 cups cooked and chilled whole grain of choice (barley, brown rice, quinoa, etc.) 1 (15 oz.) can black beans, drained and rinsed 1 green pepper, chopped 1 bunch green onions, chopped 12 clementines, peeled and sectioned ¼ cup honey-mustard salad dressing Butterhead lettuce or other lettuce leaves (optional) 1. Combine all ingredients except the lettuce and chill. Serve on a bed of lettuce. Yield: 4-6 servings Beets With Clementines and Mint 8 beets (1 ½ inches in diameter) trimmed, scrubbed, and cut into wedges 2 tablespoons extra-virgin olive oil Salt Pepper 6 clementines, peeled and sectioned 2 tablespoons chopped fresh mint 1 teaspoon clementine peel, grated 1. Preheat oven to 400ºF. 2. Toss beets with olive oil in medium bowl to coat. 3. Cut heavy-duty aluminum foil into two 15-inch squares. Place 1 square on baking sheet. Transfer beets to center of square, leaving 1-inch border around edges. 4. Sprinkle beets with salt and pepper. Scatter clementine segments on top of beets. 5. Place second sheet of foil over beet mixture; crimp edges to seal tightly. 6. Bake until beets are tender, about 1 hour. 7. Carefully open foil packet (steam will be released). Transfer beet mixture to large bowl. 8. Stir in fresh mint and clementine peel. Drizzle with olive oil if needed and season to taste with salt and pepper. Yield: 12 servings What if you have a hankering for any of these recipes in the clementine off-season? Go ahead and use canned mandarin oranges! The end product will not be exactly the same, but you will still be pleased. Where will this tiny little CUTIE show up at your next meal? This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at This institution is an equal opportunity provider and employer. Clementine Orange - Go ahead - Use your imagination - Try it in smoothies, salsas, salads, or even with meat in the main dish! 6

7 Chicken 4 5 clementines 2 tablespoons soy sauce 1 teaspoon rice vinegar 1 teaspoon sesame oil 1 teaspoon brown sugar or honey 1 teaspoon grated fresh ginger or ¼ teaspoon ground ginger ½ tablespoon cornstarch 2 tablespoons vegetable oil 2 garlic cloves, peeled and minced ⅛ teaspoon crushed red pepper flakes 1 pound boneless, skinless chicken tenders, cut crosswise in half 4 green onions, thinly sliced 1. Peel 2 of the clementines and divide into segments. Set aside. 2. Peel the remaining clementines and squeeze the juice to make ⅓ cup. 3. Add the soy sauce, vinegar, sesame oil, brown sugar (or honey), ginger and cornstarch to the orange juice. Stir to combine well. Set aside. 4. Heat the oil in a large skillet or wok over medium-high heat. 5. Add the minced garlic and crushed red pepper flakes to the hot oil. Stir-fry for 30 seconds. 6. Add the chicken and stir-fry for 4 5 minutes until chicken is no longer pink and is starting to brown. 7. Stir the orange juice mixture and pour into the skillet with the chicken. 8. Cook, stirring constantly, until sauce is thick and bubbly, about 1 minute. 9. Remove from heat and stir in the clementine orange segments. 10. Scatter the sliced green onions over the top and serve. Yield: 4 servings Look for clementines that are soft and blemish free with a shiny skin and uniform color (YUM!). Avoid those that are hard, dull, blemished, or with mold on the surface (YUCK!). Clementine Cranberry Pork 1 pork fillet Salt and pepper 1 teaspoon canola oil ½ of 15 ounce can cranberry sauce 2 clementines Salt and freshly ground black pepper 1. Season the pork with salt and pepper. Brush both sides with oil. Griddle on both sides until cooked through. 2. Heat the cranberry sauce in a small pan 3. Peel and segment clementines and place on griddle to color. 4. Slice pork and arrange on a plate with cranberry sauce and clementine segments. Yield: Serves 2 This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call or visit online at This institution is an equal opportunity provider and employer. 7