101 Foods That Could Save Your Life

Oranges fall into two categories: sour oranges and sweet oranges. There are many different varieties and subvarieties of sweet orange. The navel is the most popular eating orange in the world; the Florida and California Valencia is mostly juiced. Other popular varieties include the blood or pigmented orange such as the Ruby, and the acidless orange, more native to the Mediterranean region. Mandarins or tangerines, Citrus reticulata, are considered distinct from the sweet orange but there are hybrids, such as the Temple orange, that combine the best of sweet and tangerines.

Sour varieties of oranges were cultivated well before the Middle Ages. The sweet varieties have only been around since the fifteenth century. The origins of the orange are thought to be in Southern Asia and from there, it spread to Syria, Persia, Italy, Spain and Portugal. Columbus brought them to the West Indies, and Spanish explorers brought them into Florida, where they were first planted around 1875. Spanish missionaries were responsible for introducing them to California.

Brazil is the leading orange-producing country in the world, followed by the United States, Mexico, Spain, Italy, China, Egypt, Turkey, Morocco, and Greece. Florida and California are the leading orange-producing states in the U.S.

Oranges are a great source of potassium, a mineral that’s important for heart health, and an excellent source of vitamin C, providing 130 per cent of the recommended daily value (RDA) per orange. Oranges are also a good source of the B vitamin folate, which helps protect against heart disease and birth disorders. Phytochemically speaking, oranges are a rich source of flavanones, a specialty group of the flavonoid family of antioxidants which offer cell protection against a host of diseases. A 4floz/125ml glass of orange juice is equivalent to one fruit serving.

Oranges, orange juice and orange rind have been used as home remedies for a variety of conditions including coughs and the common cold, constipation, toothaches, cataracts and anorexia. Orange is applied topically for acne.

HEART HEALTH: The Food and Drug Administration advises that “Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke”.

WEIGHT CONTROL: Fibres found in the white layer of an orange curb appetite and suppress hunger levels for up to four hours after eating. Studies show that people who eat fruit such as oranges tend to eat less at subsequent meals compared to people who eat snacks such as crisps, crackers, desserts or sweets.

ANXIETY: Patients awaiting dental procedures who were exposed to the odour of orange had reduced anxiety and improved mood compared to the control group.

KIDNEY STONES: In a randomized study, researchers found that orange juice, more than any other citrus juice, boosted levels of citrate in the urine, necessary to stop kidney stones from forming.

• Fruit: look for fruits that are firm and heavy for their size, with bright, colourful skins. Avoid fruit with bruised, wrinkled or discoloured skins; this indicates the fruit is old or has been stored incorrectly.

• Juice: drink orange juice by the sell-by date on the carton and within one week after opening the carton.

• Oranges will keep at room temperature for several days. But for best results, store in a plastic bag or the crisper drawer of your refrigerator.

• Oranges can be frozen, too.

• The “basketball” peeling method: slice off the stem end of the fruit. Without cutting into the “meat” of the fruit, score the peel with a knife or a citrus peeler into quarters like a basketball. Pull away the peel.

• The “round and round” peeling method: using a slight sawing motion, cut only the outer, colored peel away in a continuous spiral, leaving the white membrane. Cutting lengthwise with the curve of the fruit, remove the white membrane.

• Add orange segments to a parfait or to a salad with red onions and romaine lettuce.

• Use orange juice as a meat tenderizer, as a component of marinade or in dressings.

Orange and Dried Pear Compote

by Ina Pinkney

Servings: 6 (⅓ cup servings) • Prep and cooking time: 30 minutes

This recipe contains six powerhouse foods.

INGREDIENTS:

4floz/125ml water

4floz/125ml orange juice

2floz/60ml honey

1 large orange, peeled and sectioned with seeds removed

2floz/60ml lemon juice

6oz/175g dried pears, sliced into thin strips

2 tablespoons mint, fresh, finely chopped

1 teaspoon coriander seeds, toasted and ground

DIRECTIONS:

In a heavy saucepan, combine water, orange juice and honey and bring to a boil. Add the orange segments, lemon juice and pears. Reduce the heat to a simmer and stir occasionally until the fruit is plump and tender, 15 to 20 minutes. Remove from the heat and stir in the herbs. Let cool to room temperature, cover and refrigerate for at least one hour. Can be served cold or at room temperature.

BREAK IT DOWN …

Calories: 140; Total fat: 0g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 0mg; Total carbs: 37g; Fibre: 3g; Sugar: 30g; Protein: 1g.