Nutritional Orange Recipes


ORANGE AND CRANBERRY SAUCE

This is a perfect sauce with pork chops or chicken – a sauce that is also perfectly healthy!

4 Cups (960 mL) fresh cranberries. 1 ½ Cups (360 mL) brown sugar. 2 Cups (470 mL) orange juice. grated rind of one orange.

Wash the cranberries and set aside. In a large saucepan, mix the orange juice with sugar and cook over medium-low heat, until the sugar has dissolved. Add cranberries and simmer, without stirring, until the skins start to pop. Remove from heat and mix in the grated orange rind. Pour into a dish and chill overnight.

ORANGE CARROTS

The natural sweetness of both carrot and citrus really comes through in this dish.

1 lb. carrots, cut into 1/4-inch-thick slices

½ orange, grated peel

1 orange, peeled and cut into bite-size pieces

2 Tbsp (30 mL) butter or margarine, softened

1 Tbsp (15 mL) chopped green onion

In a covered saucepan, cook the carrots in 1 inch of boiling water until just tender, 10 to 15 minutes. Drain and return carrots to the saucepan. Add the remaining ingredients and heat.

Brown Sugar or Honey Variation:

Omit green onion; stir in 2 tablespoons of light brown sugar or 1 tablespoon honey.


COUSCOUS STUFFED ORANGES

Here’s a fabulous, healthy side dish that features a delightful sunny citrus flavor. A perfect side dish with chicken or fish.

4 navel oranges

1 tsp (5 mL) olive oil

1 chopped onion

2 cloves garlic, minced

1 pinch dried thyme and dried oregano

1 Cup (240 mL) couscous

1 Cup (240 mL) chicken or vegetable stock

1/3 Cup (80 mL) currants or raisins

1/3 Cup (80 mL) toasted pine nuts

2 navel oranges, segmented

salt & pepper

Preheat oven to 350° F. Cut a thin slice from the top of each orange. Scoop out pulp by cutting around the edge of the fruit with a knife and spooning out the flesh and juice; reserve flesh and juice. Place orange cups in a square baking pan and set aside.

In a medium pan, heat olive oil over medium heat. Add onion and garlic and sauté 5-7 minutes, or until onions are soft and translucent. Add dried herbs and cook for 1 minute longer or until herbs are fragrant. Add couscous and stock. Stir in currants, nuts and orange segments until combined. Divide mixture into hollowed oranges. Top oranges with their lid and wrap each in foil. Bake for 15 minutes. Unwrap foil and serve warm.

In addition to substantial amounts of vitamin C, a cup of orange juice contains amino acids, proteins, and minerals. It is very low in saturated fats, cholesterol, and sodium, and an excellent source of thiamine, folate, and potassium. Boasting some powerful antioxidants, orange juice remains one of the healthiest of all fruit drinks.

Oranges contain important nutrients, including zinc, potassium, amino acids, vitamin A, phosphorous, vitamin B complex, and bioflavonoid. Oranges also contain citric acid, which helps to eliminate waste and toxins in body cells as well as cleanse the digestive canal.

Oranges provide antioxidants and anti-cancer protection.

The vitamin C found in oranges helps decrease the risk of heart disease by helping maintain good artery health and smoothing the body’s blood circulation.

Compounds found in orange juice help to limit the growth of free radicals and strengthen the immune system. The vitamin C-content in orange juice is also known to prevent cell damage, and help with various conditions, including ear infections.

The magnesium and potassium in orange juice help control high blood pressure. These minerals also reduce the chance of heart disease and strokes.

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