Super Food: Lemon

LEMON

In this beautifully designed book you will discover the history of the lemon, its health benefits, fascinating facts, delicious recipes and beauty treatments.

SUPER FOOD

The citron, the lemon’s ancestor, was highly valued in the ancient world. Once an exotic rarity, the lemon is now an everyday essential, appreciated for its antioxidant qualities and flavour.

SUPER FOOD

ÂŁ6.99/$8.99 ISBN 978-1-4088-8728-8

90100

9 781408 887288

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LEMON

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SUPER FOOD LEMON

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INTRODUCTION ‘I believe when life gives you lemons, you should make lemonade … and try to find someone whose life has given them vodka, and have a party.’

Ron White, comedian

HISTORY The first citrus trees grew millions of years ago, and it is thought that there were originally three varieties, mandarin, citron and pomelo, from which all modern citrus fruit, including lemons, derive.

The lemon is most closely related to the citron, which probably originated in the Punjab region of India and Pakistan, and from there spread via trading routes to the Middle East – excavations from Mesopotamia have revealed seeds dating to 4,000 BC. The citron travelled further west, arriving in the classical world probably by the 5th century BC, although it is difficult to trace its exact route. The word citron later came to refer to any type of citrus fruit, so references in ancient texts are ambiguous.

The Romans called the citron malum medicum. Virgil writes in the Georgics that the fruit came from Media (ancient Iran), and calls it the ‘happy citron fruit’, noting that it is

used to chase ‘black venom’ from the body – an early recognition of its antiseptic properties. Indeed the ancient Romans used the citron primarily for medicinal purposes. It was believed that it cured all manner of complaints including snakebite, digestive problems and seasickness.

The natural historian Pliny writes that the seeds were used as a breath freshener and it is said that the Emperor Nero consumed citrons to protect himself from poisoning attempts. The Greek philosopher and botanist Theophrastus wrote that the citron was not edible, but had an exquisite smell. The rind was used for flavouring, and the oil it contained was considered a luxury cosmetic, but the flesh was discarded as inedible.

HISTORY – LEMON

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The modern lemon is thought to be a cross between the ancient citron and either a kind of sour orange or the mandarin. The earliest references to the modern form of lemon appear in Arabic writings of the 11th century AD. It is certain that the Arabs introduced the lemon to Europe in the 11th and 12th centuries. The Islamic world was enjoying a golden age at this time and was a major influence on Europe, with ideas in mathematics, art and science being adopted as well as new foodstuffs. The Crusaders bought lemons home to

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LEMON – HISTORY

England with them from the Holy Land, and from the 14th century onwards they began to be a familiar item in well-to-do kitchens.

The Romans used the citron primarily for medicinal purposes.

Lemons were being cultivated in Genoa, Italy, by the mid-15th century, and Columbus took lemon seeds with him on his second expedition to the New World in 1493, planting groves in Haiti and the Dominican Republic. The subsequent arrival of

missionaries and explorers ensured the spread of the lemon throughout the Americas. As traders and colonisers crossed the globe during the 17th and 18th centuries the lemon went with them, particularly once it was used as a defence against scurvy. The First Fleet sent from Britain to Australia in 1787 took lemon trees with them for the new settlers to plant.

By the 19th century lemons were being imported into England from across Europe, and were also being grown in hothouses.

Once a luxury commodity, the lemon is now a familiar common and central part of our diet, and is appreciated for its taste as well as its health benefits in a wide range of recipes.

HEALTH BENEFITS Lemons have been used in medicine for thousands of years as their health benefits have long been understood.

The most well-known medicinal element of lemons is their high Vitamin C content, which has long made them a central ingredient in cold and flu remedies.

Vitamin C is an antioxidant, and lemons also contain flavonoids – together these fight infection and neutralise free radicals which cause disease and ageing.

The powerful antibacterial properties of lemons can destroy bacteria and purify the blood, thus helping to fight diseases such as malaria and cholera.

The citric acid is good for cleansing the digestive system – a glass of hot water with lemon in helps your liver flush away toxins more effectively, and improves bowel movements. It has also been suggested that lemon juice can dissolve kidney stones by removing the uric acid that causes them.

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LEMON – HEALTH BENEFITS

The lutein in lemons is good for preventing macular degeneration and cataracts in eyes, and promotes good skin. Eye and skin health and the immune system are also boosted by the presence of Vitamin A and rutin, which also helps regulate blood pressure.

Lemons contain several anticarcinogenic compounds including limonene which has been shown to be highly effective in fighting cancer.

Limonene has also been used in the treatment of gallstones.

Lemons contain a range of minerals including iron and copper, both essential for red blood cell production, to keep your body oxygenated. Other minerals include magnesium and

calcium which help with bone health.

Potassium fights depression and aids digestion, and folate aids good heart health. Lemons are high in a healthy soluble fibre called pectin, which is good for lowering blood sugar.

Lemons are used in natural medicine for a huge range of treatments – for toothache, halitosis, soothing insect stings, for corns, and much more.

There seems to be no end to the benefits of this mighty fruit!

HEALTH BENEFITS – LEMON

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LEMON PASTA SERVES: 4 PREPARATION: 5 MINUTES COOKING TIME: 15 MINUTES

Lemon juice adds a fresh lively twist to this creamy pasta dish with the subtle flavour of spinach and tangy Parmesan.

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INGREDIENTS

METHOD

• 375g spaghetti

Cook the spaghetti according to the packet instructions. Meanwhile put the lemon juice, butter and cream into a small pan. Season to taste, bring to the boil and simmer until reduced.

• juice of 2 lemons • 50g butter • 200ml double cream • 200g spinach leaves • 150g Parmesan cheese, grated • salt and freshly ground black pepper

TOP TIP Why not add a handful of pine nuts for a variation?

When the pasta is nearly ready, add in the spinach leaves to wilt – this will only take a minute or so. Drain and add to the cream sauce with most of the Parmesan and toss together.

Serve with the remaining Parmesan grated over the top and plenty of freshly ground black pepper.

WHEN THE JEWS REVOLTED AGAINST THE ROMANS IN 66 AD THE LEMON WAS THE SYMBOL OF THEIR UPRISING.

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LEMON – RECIPES

TOM SERVES: 2 PREPARATION: 5 MINUTES

TOP TIP Always use a highball glass, and if you can, frost it first by placing in the freezer for at least ten minutes.

COLLINS The origin of the Tom Collins is disputed, but some claim it was created by a bartender, John Collins, at Limmer’s Old House in Conduit Street, London, which was a popular sporting bar during the 19th century – famous for its ‘gin-punch’.

INGREDIENTS

METHOD

• a handful of ice cubes

Pile a generous handful of ice cubes into your glass. Pour the gin and lemon juice over the ice, together with the agave syrup, and stir well.

• 60ml gin • juice of ½ lemon • 1 tbsp agave syrup • soda water

Top with soda water and garnish with a lemon wedge and a glacé cherry!

• lemon wedge • glacé cherry

SIR EDMUND HILLARY DRANK COPIOUS QUANTITIES OF HOT WATER WITH LEMON DURING HIS ASCENT OF EVEREST IN 1953.

RECIPES – LEMON

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WITCH HAZEL, CUCUMBER & GREEN TEA TONER This super refreshing toner is so lovely to use, and so simple to make, you’ll never go back to buying an off-the-shelf toner again!

METHOD

INGREDIENTS

Blitz the ingredients together in a blender until the cucumber becomes a fine pulp. Strain it through cheesecloth and reserve the liquid. Pour it into a clean, sterile bottle, making sure you squeeze every drop of juice from the pulp, too.

• ½ peeled cucumber • juice of ½ lemon • 100ml witch hazel • 80ml cooled green tea

Pour a 10p-sized amount onto a cotton wool pad and sweep over your face after cleansing.

You can keep the toner for a few weeks, but be sure to store in the fridge between uses.

APPLYING LEMON JUICE DIRECT TO SPOTS AND ACNE CAN HELP FIGHT THE BACTERIA THAT CAUSES THEM.

HEALTH & BEAUTY – LEMON

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From recipes to skincare and grow-your-own.

A handy book on all the things lemon.

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