50 Best Plants on the Planet (60 page)

As with oranges and other citrus, tangerines are big on vitamin C, which has proven effective at blocking the development of several types of cancer in research studies. Other compounds in tangerines, called polymethoxylated flavones and flavanone glycosides, have shown to be especially effective at protection from cancer of the cervix.

Tangerines often contain significant amounts of synephrine, a natural product that can help relieve the symptoms of colds and allergies.

Clementine
: Almost year-round, peaks November to July

Fairchild
: November to January

Murcott
: January to February

Pixie
: March to May

Satsuma
: December to February

Look for tangerines that feel heavy for their size, without soft spots or discoloration. Store them at cool room temperature for up to
1
week, or refrigerate loose up to
3
weeks. Both the zest and juice can be frozen.

Rinse with cold water. Peel off the skin and separate the flesh into segments. If seeds are present, remove them with the tip of a paring knife.

Tangerines are most often eaten raw. The peel can be candied or dried. The juice can be used in sauces, vinaigrettes, and marinades.

Add tangerine segments to your favorite coleslaw.

In a glass measuring cup with a handle or a small bowl, stir to combine
⅓
cup fresh tangerine juice,
½
teaspoon salt,
1
large garlic clove (minced),
2
teaspoons rice vinegar,
2
teaspoons finely minced tangerine zest, and
1
teaspoon minced fresh ginger. Whisk in
1
teaspoon Asian sesame oil and
1
teaspoon extra-virgin olive oil. Toss with mixed baby greens, tangerine segments, and coarsely chopped toasted almonds.

Peel
3
tangerines and pull them into sections; cut the sections crosswise in half and put them in a medium bowl. Add
1
cup sliced hulled strawberries and
1
cup blueberries. Drizzle with
1
½
teaspoons agave syrup and gently toss; spoon into four bowls. In the bowl used to toss the fruit, stir together
1
cup plain fat-free Greek-style yogurt and
3
tablespoons minced crystallized ginger to combine. Top each serving with a dollop of yogurt mixture. Dust the top of each serving with a small amount of ground cinnamon.

Fresh tangerine segments make a luscious sweet-tart garnish on this cumin-spiked couscous concoction. It is delicious on its own or served as a side dish with curried fare.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
310

fat calories
100

total fat (g)
12

sat fat (g)
1.5

cholesterol (mg)
0

sodium (mg)
300

total carbohydrates (g)
49

fiber (g)
8

sugars (g)
13

protein (g)
8

vitamin A IUs
10
%

vitamin C
35
%

calcium
6
%

iron
10
%

 1
½
tablespoons extra-virgin olive oil

½
teaspoon ground cumin

½
teaspoon salt

 1
¾
cups dry whole-wheat couscous

¼
cup dried currants or golden raisins, coarsely chopped

2 tablespoons diced pitted dates

¼
cup unseasoned rice vinegar

¼
cup extra-virgin olive oil

3 tablespoons finely diced red onion

2 teaspoons dark honey

2 tablespoons chopped fresh mint

 Garlic salt

6 green onions, trimmed and thinly sliced (including half of dark green stalks)

 Fresh lemon juice

 Coarse salt (kosher or sea)

 Freshly ground black pepper

3 large or 4 small tangerines, peeled, segmented

GARNISH
¼
cup slivered almonds, toasted
(
see Cook's Note
); chopped fresh mint

OPTIONAL GARNISH
sprigs fresh mint

1
.
To make the couscous: In a large saucepan, combine
2
¼
cups water with the oil, cumin, and salt; bring them to a boil on high heat. Remove from the heat and stir in the couscous. Cover and let stand
5
minutes. Add the raisins and dates. Fluff with a fork.

2
.
To make the dressing: In a small bowl or glass measuring cup with a handle, combine the vinegar, oil, red onion, and honey; stir vigorously to blend. Stir in the mint and season with garlic salt. Toss the dressing with the couscous.

3
.
Add the green onions and season the mixture with lemon juice; toss. Taste and adjust the seasoning, adding more lemon juice if needed, plus salt and pepper. The amount of lemon juice needed will vary depending on the tartness of the tangerines.

4
.
Add the tangerine sections. Toss. Garnish the couscous with the almonds and chopped fresh mint and, if desired, sprigs of fresh mint.

COOK'S NOTE
To toast slivered almonds, place them in a single layer on a rimmed baking sheet. Bake in a
350
-degree-F oven for
3
to
4
minutes, or until lightly browned. Watch carefully because nuts burn easily.

Gastrique, a reduction sauce made primarily of vinegar and sugar, can be used to garnish either sweet or savory dishes. Spiked with tangerine juice, it is delicious judiciously drizzled over cooked fresh asparagus. The recipe makes about
⅓
cup of gastrique and uses only half that amount. Leftover gastrique is delicious stirred into hot tea or drizzled over grilled scallops or chicken breast.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving without cheese, using half of gastrique)

calories
90

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
0

total carbohydrates (g)
22

fiber (g)
2

sugars (g)
19

protein (g)
2

vitamin A IUs
15
%

vitamin C
30
%

calcium
4
%

iron
10
%

Coarse salt (kosher or sea)

1
½
pounds trimmed asparagus

½
cup sugar

¼
cup fresh tangerine juice

¼
cup unseasoned rice vinegar

1
½
teaspoons minced tangerine zest

 2 to 3 tangerines, peeled, halved top to bottom, and cut crosswise into
¼
-inch slices

OPTIONAL GARNISH
shaved Parmesan cheese

1
.
Bring a large, wide pot of salted water to a bowl on high heat. Add the asparagus and cook until it is just tender-crisp, about
3
to
4
minutes. Blanching times vary depending on the width of the stalks. Drain it in a colander and refresh with cold water. Drain again.

2
.
In a small, heavy-bottomed saucepan, combine the sugar, juice, and vinegar. Move the handle of the pan in a circular motion to redistribute the sugar and combine the ingredients. Bring them to a boil on high heat. Reduce the heat to medium-low and simmer. Rapid bubbles should dance around the edge of the pan. Simmer for about
15
minutes, or until syrupy. Bubbles will form at the center of the pan. To test doneness, drizzle a drop or two of gastrique on a plate. It should stay in small droplets. Remove it from the heat.

3
.
Arrange the asparagus on a platter. Drizzle half of the gastrique in a thin stream back and forth on top of the asparagus. Sprinkle the zest on top. Season with salt. Arrange the tangerine slices around the edge of the platter. Top with the cheese, if desired, and serve.

In this tasty salad, tangerine segments are accented by the briny saltiness of kalamata olives, as well as the up-front sweetness of dates. This quick dish also includes chopped fresh mint to give it a shot of herbal perfume.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
180

fat calories
130

total fat (g)
14

sat fat (g)
1.5

cholesterol (mg)
0

sodium (mg)
80

total carbohydrates (g)
15

fiber (g)
3

sugars (g)
11

protein (g)
1

vitamin A IUs
70
%

vitamin C
40
%

calcium
4
%

iron
4
%

5 small or 4 large tangerines, peeled, segmented

⅓
cup halved pitted kalamata or niçoise olives

2 tablespoons diced dates

⅓
cup extra-virgin olive oil

2 tablespoons white wine vinegar

¾
teaspoon ground cumin

½
teaspoon smoked paprika (
pimentón
)

⅛
teaspoon cayenne pepper

¼
small red onion, cut into narrow slivers

2 hearts romaine lettuce, torn into 1
½
-inch pieces

 Coarse salt (kosher or sea)

 Freshly ground black pepper

1 tablespoon minced fresh mint

1
.
In a large bowl, combine the tangerine segments, olives, and dates.

2
.
In a small bowl or glass measuring cup with a handle, stir the oil and vinegar together with a fork. Add the cumin, paprika, and cayenne; stir rigorously to combine. Stir in the onion and allow it to rest at room temperature for
10
minutes.

3
.
Add the dressing to the tangerine mixture and toss. Add the lettuce; toss. Taste and season with salt and pepper. Divide the salad between plates. Sprinkle it with the mint and serve.