Text 
No Comments [ Add Comment ]Oranges: Sweet, citrus orbs chock-full of nutrition
By KATIE M. ELLISNeed something sweet to help you through your New Year's diet? Looking for ways to get a little extra fiber? Want the added bonus of vitamin C to help you ward off winter colds? Look no further than the orange.
"Oranges are good. They are a great thing to eat. They have vitamin C and folic acid packed in with phytochemicals. Oranges get a big thumbs up," said Rod Hansen, associate professor of nutrition at Weber State University.
From now through early February is the prime season for flavor in oranges, said Steve Degroot, assistant produce manager at Harmons supermarket in Roy.
According to the U.S. Department of Agriculture's Web site, oranges have as much fiber as apples, with fewer calories and sugar.
A medium orange has about 70 milligrams of vitamin C, which, according to Joan Thompson, associate professor of nutrition at WSU, is the daily recommended value for women. (Men need 90 milligrams.)
An orange also contains calcium, potassium, folate, vitamin A, thiamin and traces of other vitamins and minerals.
"Citrus is loaded," Thompson said. "Half a cup of orange juice is unbelievably rich and helps with connective tissue synthesis. The biochemical reactions that vitamin C participate in (are) amazing."
According to Thompson, vitamin C may also help with the absorption of iron and the function of the immune system.
Lynn Shelton, produce manager at the Roy Harmons, said an orange should have a good shine, without dents, and be firm with just a little give for juice.
"Go by weight. The heavier the orange, the more juice it has. Don't be afraid of a little green on the orange because it doesn't matter," he said.
When choosing an orange juice, Hansen said, be sure it is thick and pure. "Be careful of orange-flavored juice. It's not true juice. There's a lot of fluff. It's essentially flavored water. When drinking orange juice, the thicker the better. Then you are truly getting the orange stuff."
According to the USDA Web site, orange peel also has fiber, vitamin C and folate. Teresa Hunsaker, with the Utah State University Extension Service in Weber County, said orange zest is great in drinks, sauces, fruit dips, pie filling, orange roll filling, and frosting or glazes.
"Orange zest adds a more full flavor to any dish that already has orange juice in it, or to bring out an orange flavor without changing the dry ingredients ratio -- such as in a cookie where I want it to have a real orange flavor but still be a crisp-type drop cookie."
Evonne Bouwhuis of West Haven said she gets her oranges in one section at a time.
"My mom used to cut up one or two oranges by slicing them. She would just have them on the table with dinner. Family members would take one or two slices to eat -- where maybe they would never have taken an orange."
RECIPES
These recipes come from Teresa Hunsaker, a Utah State University Extension Service family and consumer science educator.
Hot Wassail
1 quart apple cider
2 tablespoons red hot candies
1 cinnamon stick
1 cup pineapple juice
1 cup orange juice
Mix ingredients in pot. Simmer until hot.
Per serving, based on 6: 133.6 calories, 0.2 grams total fat, 5 milligrams sodium, 33.3 grams carbohydrates, 0.3 gram dietary fiber, 0.3 gram protein.
Orange Rice Pilaf
1/4 cup butter
1/2 cup chopped green onion
1/2 cup celery
1 cup long grain rice (or half wild rice)
1 cup orange juice
1 cup water, more if needed, to cook rice
1 teaspoon salt
1/4 teaspoon pepper
1 orange, peeled and cubed
Zest from one orange
1/4 cup slivered almonds
In a large saucepan, saute celery and onions in butter until tender. Add rice; cook and stir for 5 minutes or until lightly browned. Add the orange juice, water and salt/pepper. Bring to a boil. Reduce heat; cover and simmer for 20 minutes or until liquid is absorbed and rice is tender. Remove from the heat. Gently stir in orange pieces; sprinkle with almonds. Serves 6.
Per 1/2 cup serving: 220 calories (10 calories from fat), 1 gram total fat, 540 milligrams sodium, 49 grams carbohydrates, 3 grams dietary fiber, 7 grams protein.
Orange Jicama Salad
1 medium jicama, peeled and cubed (1-inch pieces)
2 oranges, peeled and cubed
1 small red onion, chopped
1/4 cup orange juice
1 small bottle of prepared Sweet and Sour Sauce
1/3 cup chopped fresh cilantro
1/2 cup chopped bell pepper
Combine all ingredients in a bowl and toss until thoroughly blended. This can be made a day ahead and stored in the refrigerator in an airtight container.
Per 3/4 cup serving: 103 calories (29 percent from fat), 3.3 grams total fat, 2.7 grams protein, 17.2 grams carbohydrates, 6.5 grams fiber, 1.5 milligrams iron, 287 milligrams sodium, 49 milligrams calcium.
Orange Craisin Bread
Juice and grated peel of 1 orange
Boiling water
3 tablespoons butter
1 cup sugar
1 egg
1/2 cup chopped craisins (or 1 cup chopped fresh cranberries)
1/2 cup chopped walnuts or pecans
2 cups all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
Put orange juice in a 1-cup measure. Add enough boiling water to orange juice to make 3/4 cup. Add grated orange peel and butter; stir until butter is melted. Set aside.
In a mixing bowl, beat sugar and egg together; add orange mixture and stir until well-blended. Add cranberries and nuts. Sift together flour, salt, baking soda and baking powder. Stir into egg and orange mixture. Pour batter into a greased 9-by-5-by-3-inch loaf pan.
Bake at 325 degrees for about 1 hour, or until a toothpick inserted in center of loaf comes out clean. Cool on a rack and store overnight before serving.
Per serving, basesd on 12: 228 calories, 8 grams total fat, 18 milligrams cholesterol, 260 milligrams sodium, 36.7 total carbohydrates, 1.6 grams dietary fiber, 3.3 grams protein.
Add Your Comment
