Looking to freshen up your meals this winter? Think citrus. There's no better way to add a healthy zip to family dinners than with the sweet, juicy taste of citrus.

Fresh citrus delivers a powerful nutritional punch in a delicious package. Not only are oranges and grapefruit a fat-free treat, but studies show the concentration of nutrients in citrus may help reduce the risk of heart disease and some forms of cancer.

Oranges and grapefruit also provide more than a full day's supply of vitamin C, a powerful antioxidant that helps boost the immune system.

Oranges and grapefruit have versatile culinary uses, and their juicy goodness enlivens many a sweet or savory recipe.

Try dressing up broiled or poached fish with a delightfully delicate fruit sauce made of fresh orange sections, grapes and lemon-pepper seasoning.

You also can create a festive side dish by drizzling a platter of ruby red grapefruit and orange sections with a luscious (and fat-free) raspberry sauce.

Fresh-squeezed citrus juice can replace the oils in salad dressings, making them lighter and zestier.

Update your balsamic vinaigrette with a blend of tangy orange juice, mixed with grapefruit, oranges and other winter fruits, and toss with fresh greens for intense flavor.

Use fresh-squeezed grapefruit juice as a full-bodied base for a zesty, fat-free dressing that pairs well with grapefruit slices and black beans for a refreshing replacement to the standard salad.

Chase away the winter blahs by taking advantage of citrus season and freshen up old recipes. Who knew good health could be so scrumptious?

Orange and grapefruit sections add an easy elegance to any recipe. Here's how to make them:First, remove peel and hold fruit over a bowl to catch the juice.Next, cut between one fruit section and the membrane, cutting to the center of the fruit. Turn the knife and slide it up the other side of the section next to the membrane.Repeat with remaining sections.

Lettuce leaves2 grapefruit, peeled, thinly sliced and seeded1 (15-ounce) can black beans, rinsed and drained1 medium cucumber, halved lengthwise and sliced1 cup canned papaya, drained and cubed2 ounces reduced-fat Monterey Jack cheese, cut into ¼-inch cubes½ cup grapefruit juice3 tablespoons snipped fresh cilantro2 teaspoons honey¼ teaspoon ground cuminLine 4 salad plates with lettuce. Arrange grapefruit slices on plates. Arrange beans, cucumber and papaya in mounds on lettuce. Sprinkle with cheese.For dressing, in screw-top jar combine grapefruit juice, cilantro, honey and cumin. Cover and shake well.Before serving, drizzle dressing over salads.Makes 4 servings.

¼ cup orange juice¼ cup salad oil3 tablespoons balsamic vinegar1 tablespoon honeyteaspoon cracked pepper2 red grapefruit1 orange2 medium pears2 teaspoons lemon juice1 head red or green leaf lettuce1 cup seedless red and/or green grapesFor dressing, pour orange juice, salad oil, vinegar, honey and pepper into blender container or food processor bowl. Cover and blend or process until combined.Cover and chill until serving time.Peel grapefruit and orange. Section grapefruit and cut orange crosswise into 8 slices. Remove seeds. Core pears and cut into wedges. Brush pears with lemon juice.Line platter with lettuce leaves. Arrange grapefruit sections, orange slices, pear wedges and grapes atop lettuce. Cover platter with plastic wrap and chill up to 4 hours.Before serving, drizzle with dressing.Makes 8 side-dish servings.

1 (12-ounce) package frozen lightly sweetened red raspberries, thawedWater2 tablespoons sugar1 tablespoon cornstarchteaspoon ground mace2 teaspoons vanilla4 red and/or white grapefruit, peeled, sectioned and seeded7 oranges, peeled, sectioned and seededFresh mint sprigs (optional)For sauce, sieve thawed raspberries and discard seeds. Add enough water to raspberry puree to make 1¼ cups.In a small saucepan combine raspberry puree, sugar, cornstarch and mace. Cook and stir over medium heat until thickened and bubbly. Cook and stir 2 minutes more.Remove from heat. Stir in vanilla. Cover and chill about 2 hours.Arrange grapefruit and orange sections on platter. Cover and chill until serving time.To serve, drizzle chilled raspberry sauce over fruit. If desired, garnish with fresh mint sprigs.Makes 8 side-dish servings.

1¼ pounds fresh or frozen grouper, halibut or shark steak, about¾ inch thickNonstick spray½ teaspoon lemon-pepper seasoning¼ cup thinly sliced green onions½ teaspoon finely shredded orange peel1¼ cups orange juice1 tablespoon cornstarch¼ teaspoon salt3 oranges, peeled, sectioned and seeded1 cup seedless green grapes, halved2 tablespoons dry sherry (optional)Thaw fish, if frozen. Spray unheated rack of broiler pan with nonstick spray. Sprinkle both sides of fish with lemon-pepper seasoning.Place fish on rack of broiler pan. Broil 4 inches from heat 4 minutes; turn fish. Broil 3 to 5 minutes more, or until fish flakes when tested with fork.Meanwhile, spray unheated medium saucepan with nonstick spray. Add onions; cook and stir over medium heat until tender.In a bowl, combine orange peel, orange juice, cornstarch and salt. Add to onions in saucepan. Cook and stir until mixture is thickened and bubbly.Cook and stir 2 minutes more. Add orange sections, grapes and, if desired, sherry. Heat through. Spoon sauce over fish.Makes 4 servings.