Healthy Food Database

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The highlight of our school hockey matches was half time where the team were fed orange quarters to refresh the palate and give them energy. Sadly that doesn't seem to happen these days - with kids preferring sugar-loaded soft drinks and marketed "sports" drinks. Oranges originated from China about 4000 years ago and were taken to Spain by the Arabs. The most common variety of oranges are the navel and the valencia, with blood oranges increasing in popularity. As the name implies, blood oranges have red pigment in the flesh with a sweet flavour. The navel orange is a bright orange colour with a dimpled navel shape. It is a good eating orange being easy to peel and section, with few pips. It gets its name from the belly button appearance at the base of the fruit. The valencia is good for juicing. It has a smoother, thicker skin than the navel. Valencia oranges may have a green tinge on the skin - the green is not an indication of ripeness.
Category: Fruit
In Season: all year
To Buy:
Look for fruit that is not bruised or wrinkled. As oranges are picked when ripe the only thing to question is any deterioration or dryness. Choose fruit that is heavy for its size with some give when squeezed (indicates that its juicy).
To Store:
Store at room temperature for up to two weeks, or longer in the fridge.
Tips & Tricks:
A medium orange will yield 5 teaspoons of grated zest and 1/3 to 1/2 cup juice. Source : Stephanie Alexander - the Cooks Companion
Cooking Tips:
Orange zest adds a wonderful extra dimension to Middle Eastern cooking. Treat yourself to a zester to produce long thin threads. Add to couscous, casseroles and desserts.

Nutrition per 1 Unit:

Energy (kJ):
Low GI < 55:
Fat (g):
Monosaturated Fat , g:
Vitamin C:
Very high
Carbohydrates, g:
Protein (g):
Saturated Fat, g :
Vitamin B1:
Folic Acid:

Benefits the Following Health Conditions:*

Aches & Pains
Cold and Flus
Immune Deficiencies
Viral Infections
High Blood Cholesterol
Find recipes with Oranges

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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