Oranges Above and Beyond Vitamin C
Sometimes we need to take a whole new look at foods that have been right under our noses our whole lives. Such as it is with overlooked oranges.
Start your day with an orange!
Oranges are packed with nutrients and fiber. Oranges are rich in potassium, folate, thiamin, vitamin B6, niacin, riboflavin and magnesium. Plus, they are low in sodium. They are portable and make a great on-the-go snack. You can also get calcium-fortified orange juice which helps build strong bones and prevent osteoporosis. See also: Nifty Naval Oranges.
In addition, they provide us with antioxidants and fiber, which might reduce the risk of some diseases in including heart disease and cancers. In addition, the soluble fiber aids in the digestion process.
Oranges Above and Beyond Vitamin C
The two most popular varieties of oranges grown in the U.S. are navels and Valencias. Navels are the good-eating oranges. They are usually fairly large, seedless and peel easily. The Valencia tend to be better oranges for juicing.
Oranges belong to the group of citrus fruits, but they differ from both lemons and grapefruit in that they contain more sugar and less acid. Probably no citrus fruit is used so extensively as oranges. Because of their refreshing subacid flavor, they are much eaten in their fresh state, both alone and in combination with other foods in numerous salads and desserts.
Did you know most of the oranges grown are processed for orange juice? However, the juice version is packed with concentrated sugars, which can cause a spike in blood sugars in some people. Eating a whole orange is just as refreshing and is absorbed more slowly into the bloodstream because of the pulp and fiber content.
Select oranges that are heavy for their size and have marks on their skin -- that means they are juicy.
Overlooked Oranges for Runners
Running can damage muscles, and oranges are an excellent source of vitamin C, a nutrient that helps them heal. Vitamin C can also help you absorb more iron, an important mineral that helps prevent fatigue and low energy. Eat an orange or drink 8 ounces of pure orange juice every day.
An Orange a Day?
A sweet, juicy orange has the power to control the negative effects of sodium in your body. This is because they are rich in potassium, the mineral that helps regulate sodium. An orange a day may help lower your blood pressure, reduce the risk of stroke and help keep your heart healthy and strong.
Laboratory studies have shown that the limonene found in oranges can help block lung and breast cancers. In a study at Duke University Medical Center, laboratory animals were given a diet of 10 percent limonene. The results showed a 70 percent reduction in cancerous tumors. Among the tumors that remained, 20 percent shrank to less than half their former size. Essentially, the compound gets cancer cells to self destruct.
Orange Peel Provides Health Benefits
Grated citrus zest -- the outmost layer of the peel, not the white pith -- includes compounds that may provide health benefits, such as inhibiting development of some cancers and lowering cholesterol. Scrub the rind with warm water and a drop of soap before starting to grate. Press a piece of wax paper onto the grater to make clean-up easier; the zest accumulates on the paper instead of getting stuck in the holes of the grater. Best of all, you can use the zest for a flavor boost in low-fat baked goods, pilafs, salad dressings, marinades and fruit salads.
Home Made Orange Sherbet
You don't need an ice-cream maker to make this yummy frozen dessert.
1 cup of unsweetened orange juice
1 teaspoon unflavored gelatin
Juice of 2 lemons
Zest (grated peel) of one orange
Stevia equal to 1/2 cup of sugar
1/2 cup of dry skim milk powder
With a small bowl that can go in your freezer safely, add everything and mix well. Cover tightly with plastic wrap until it sets to ice-cream consistency.
To Serve as Dessert: Put a large scoop in a pretty glass and top with fresh berries, or a fresh mint leaf.
To Go: Spoon into a wide-mouth thermos bottle and top with fresh berries or peach slices.
The Florida-Style Crepes Suzette recipe (below) is designed as a dessert, but easily could make an elegant centerpiece for a summer Sunday brunch.
Florida-Style Crepes Suzette Recipe
1 cup flour
3/4 cup skim milk
2/3 cup frozen orange juice concentrate, thawed
1/2 cup refrigerated or frozen egg product, thawed
1 tablespoon cooking oil
Nonstick spray coating
Orange topper (see following recipe)
2 tablespoons chopped toasted pecans
In a medium bowl, combine flour, milk, thawed concentrate, egg product and oil. Beat with a rotary beater until mixed. Spray an unheated 6-inch skillet with nonstick coating. Heat over medium heat. Spoon 2-tablespoons batter into skillet; lift and tilt skillet to spread batter.Return to heat and brown on one side only. Invert over paper towels and remove crepe. Repeat with remaining batter to make 16 crepes, greasing skillet lightly as necessary to prevent sticking.
Fold each crepe in half, browned-side out. Fold in half again, forming a triangle. Place in a single layer on a baking sheet. Keep crepes warm in a 300-degree oven while making orange topper. To serve, arrange two folded crepes on each dessert plate. Spoon orange Topper over crepes. Sprinkle with nuts.
For the Topper:
1/2 cup packed brown sugar
1/3 cup frozen orange juice concentrate, thawed
2 tablespoons cornstarch
4 medium oranges, peeled, sectioned and seeded
In a medium sauce pan, stir together sugar, thawed concentrate and cornstarch. Cook and stir until thickened and bubbly. Cook and stir two minutes more. Add orange sections. Makes about 2 cups topper.
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