The first time I remember really enjoying eating oranges was when I was a kid and my mom would prepare big batches of orange slices for our soccer games and practices. Eating the juicy orange slices was the best part! They were super hydrating and bursting with flavor and citrusy deliciousness. It wasn’t until I became interested in holistic nutrition that I really learned all the amazing things about this fruit. Let me share some with you!
Nutrition content
The top nutritional benefits of oranges are: a great source of vitamin C, dietary fiber, folate, vitamin B1 (Thiamin), potassium, vitamin A and calcium. They’re also a great snack: only 62 calories per medium sized orange.
Lots of flavonoids
Heaps and heaps of flavonoids and carotenoids! These are natural compounds that have anti-inflammatory capabilities and also provide antioxidant protection. Oranges have over 60 flavonoids. Flavonoids are also great friends with vitamin C, helping vitamin C do what it needs to do in the body. This synergistic relationship is perfect in nature and in this case, oranges. Reach for an orange the next time you’re looking for a way to boost your vitamin C instead of reaching for a supplement.
Bitter oranges
Seville is a type of bitter orange that you’ll often find used to make marmalade or jam. Bet you thought the sweet oranges were used! (So did I) The zest from these oranges is also used – nothing goes to waste – to flavor Grand Marnier and Cointreau.
Naturally stimulate your digestive juices for smooth, easy digestion!
The zest and skin of an orange, as I learned in Herbal Medicine class, can be used as a bitter to help stimulate the digestive enzymes (why take digestive enzyme tablets when you can use oranges to help stimulate digestion!? Amazing!).
Sweet Oranges
Here’s where we talk about the oranges most of us are most familiar with: Valencia, Navel, Jaffa, and Blood oranges.
Here’s an interesting tip: when making fresh orange juice for yourself (or, if you like to surprise your loved one with breakfast in bed) use Navel oranges but only squeeze the juice when you’re going to drink it. The reason for this is because the longer the juice sits, the more bitter it becomes. Fresh orange juice, please :).
Conventional versus Organic oranges – Is there REALLY a diff?
Of course there is! Certified organic produce is no joke, and believe me, I’ve worked at two local organic farms (Everdale Organic Farm and Thyme Again Gardens), and quickly learned that the extra cost you pay for organic is well worth it! I’d love to go more into the difference between conventional and organic but will save that for a future article. In the meantime, ask your Naturopath, Holistic Nutritionist or even local organic food store what the difference is. Share what you learn below in the comment section so that everyone can benefit from your findings.
Back to the oranges! Conventional oranges are actually often coated with a wax coating. This helps to protect their surface and helps to increase their shelf-life. Hmmm…. I don’t know about you, but I’m not feelin’ this. What’s interesting is that oranges are one of the top foods associated with allergies and allergic reactions. Is there something in the coating or just in oranges in general? I don’t know, but I certainly wouldn’t be chewing the peel of a conventional orange to stimulate my digestive juices. I go for the organic ones all the way in this case.
False advertising! Citrus Red Number 2
This artificial dye can be found in some orange skins. This dye is only injected into the orange skins of conventionally (non-organic) grown oranges and is meant to make oranges looks attractive so that you’ll buy them. Seriously? Sadly it’s true. But don’t be fooled, oranges that have a little bit of green or light brown may be just as ripe as the ones that have a solid orange color. Choose the ripest, they have the greatest concentration of nutrients, vitamins, antioxidants and enzymes. Have fun in the grocery store and compare the look and feel of different oranges and choose the ones that look and feel best to you. With time, you’ll be a pro orange picker (and you’ll reap all the health benefits).
Use orange rind in soups and stews (organic only!)
You can use pieces of orange rind to flavor soups, stews and sauces. Like a bay leaf, remove it when you’re done using it. I also like to add some to a big pitcher of water to add a little flavor to my water, especially now that it’s summer! You can take your water to the next level and add lemon, lime and grapefruit rind too. There’s nothing more satisfying than citrus in the summer.
Start zesting!
Before you throw away your orange peels, start zesting by getting out your mandolin or grater and getting creative in the kitchen. Orange zest tastes great on many things. Here’s some places you can use it: fruit salad, pumpkin pie, orange juice, french toast (see my recipe below!), fennel salad, spinach salad, baked fish. I know there’s some super-moms and pro-chefs in the crowd, so please share with us some other dishes you like to use orange zest in the comment section below. I’ll love you for it!
Here’s a recipe I like to make on special occasions. Give it a try and let me know what you think!
Zesty Orange French Toast
Ingredients:
2 slices whole grain sprouted Ezekiel bread (or other bread of choice)
2 organic eggs
3-5 tbsp fresh squeezed Navel orange juice
1 tsp coconut oil
dash cinnamon (optional)
1 tsp Navel orange zest
Instructions:
- Whisk eggs and orange juice in a bowl.
- Dip bread into bowl, covering all sides.
- In a skillet, melt coconut oil over medium heat and place coated bread in skillet. Allow 3-5 minutes per side as necessary to cook fully through. Repeat for second piece of bread.
- Garnish with orange zest and cinnamon. Top with pure maple syrup (no Aunt Jemima here!). I love this with a side of fresh local organic strawberries or raspberries.
Note: You can also add cinnamon to egg + orange juice mixture before cooking. This gives a nice orange cinnamon taste and aroma. It will fill your kitchen with a nice scent.
This recipe was provided by holistic nutritionista-to-be Ashley Anderson. Check out her site here! At The Naked Label we love to watch for new and exciting content that Ashley pumps out!
You fell head-over-heels in love with this recipe, didn’t you? Please tell us about it! Drop a comment below and help spread the word by sharing on facebook and twitter. We will love you for it!
