By Ruthie Chipps, MS, RDN, Communications Director for Jackson In Action
Oranges are a refreshing and healthy fruit. Enjoy them throughout the year and look for peak choices during winter in the United States.
Let's take a look at the many options for using fresh oranges.
Cooking Tips:
Whether it's sweet or savory flavors, include this colorful citrus fruit regularly:
Toss segments into hot cinnamon oatmeal or cool vanilla yogurt.
Squeeze oranges into smoothies.
Grate orange zest (from the skin) into baked goods like cookies and quick breads.
Stir-fry oranges in Asian dishes with pork and chicken.
Nutrition:
Oranges provide an excellent source of vitamin C, fiber, folate and potassium.
Oranges may help repair damaged cells in the body via naturally occurring antioxidants.
Potassium plays a role in supporting healthy blood pressure and supports heart health.
Fiber assists with digestion and provides a feeling of fullness.
Varieties of Oranges
Navel – Large, easy to peel with a sweet flavor.
Valencia – Thin skin with slightly tart flavor.
Blood Orange – Dark rich red color and sweet flavor.
ORANGE & APPLE CRAISIN SALAD
2 tablespoons olive oil
2 tablespoons red wine vinegar
2 1/2 tablespoons orange juice 1/2 cup craisins (or raisins)
2 oranges
1 apples
1/3 cup pecans (or walnuts, roughly chopped)
1/4 teaspoon salt (or to taste)
1/4 teaspoon pepper (or to taste)
Method; In a large bowl, whisk the olive oil, red wine vinegar, and orange juice. Add the craisins and set aside.
Peel the orange and cut it into small pieces.
Core the apples and cut them in small pieces.
Add the oranges, apples, pecans to the bowl with craisins. Add salt and pepper to taste.
Toss everything together and serve.
Harvest of Month - Orange Dressing with Fruit & Greens
Ingredients (Serves 4):
1/4 cup orange juice
3 tablespoons vinegar
1 Tbsp. mustard (Dijon or other)
1 1/2 tablespoons white sugar
2 Tablespoons olive oil
Salt & Pepper (pinch of each)
8 cups greens (romaine, lettuce, spinach, or other)
2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, celery, peppers, onions, or tomato)
2 cups fruit, chopped (apples, berries, grapes, or oranges)
Method: Combine dressing ingredients in a container with a screw top or whisk with a fork. Close tightly and shake until combined. Store in refrigerator until ready to use (up to 1 week). For each salad, top 2 cups of greens with 1/2 cup vegetables and 1/2 cup fruit. Take dressing from the refrigerator and shake hard to combine ingredients again. Drizzle 2 tablespoons of dressing onto each salad.
Tips: Use any fruit juice you want. Leave out the sugar with sweeter juices such as pomegranate or clementine. This salad dressing will be thinner than store bought salad dressing.
Nutrition Facts - servings per recipe / Serving Size: 3 cups salad with 2 Tablespoons dressing. Approx. 160 Calories,7g Fat, 21g Carb., 5g fiber, 3g Protein
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
Ruth Lahmayer Chipps, MS, RDN, is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes, blogs & videos. She is host of “Harvest of the Month” on WEAU-TV 13 (NBC). More at www.NewMediaIcons.com
