3 delicious orange recipes to boost your immune system this winter!

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3 delicious orange recipes to boost your immune system this winter!

Winter is coming along with all the citrus fruits! By nature oranges, blood oranges, clementines, and grape fruits are unique sources of vitamin C. The ultimate vitamin to boost your immune system during the winter!

While during the warm months of the year you may be able to meet your needs in vitamin C by consuming 2 oranges daily, during the winter months your needs increase dramatically to boost your immunity.

However, is it possible to nibble on citrus fruits all day long? Following you can find 3 creative ways to help you reach your daily vitamin C goal.

Roasted Orange Wedges with Herbs

Ingredients

  • Fresh mint leaves
  • 1 tsp cinnamon powder
  • 1 tsp turbinado sugar
  • 1 orange

Preparation

  • Preheat the oven at 1500C
  • Mix the mint with the cinnamon and sugar
  • Cut the sugar in two pieces
  • Cover the orange wedges with the mix
  • Bake for 15 min until sugar caramelizes
  • Let them sit for 5 minutes and enjoy

Nutrient Analysis

1 portion: 145g % ΣΗΠ*
Calories 86.2kcal (361kJ) 4%
Total Carbohydrates 22.5 g 8%
Dietary Fiber 4.4 g 18%
Sugars 14.9 g
Total fat 0.2 g 0%
Saturated 0.0 g 0%
Trans 0.0 g
Cholesterol 0.0 mg
Proteins 1.4 g 3%
Vitamins
Vitamin A 353 IU 7%
Vitamin C 82.8 mg 138%
Vitamin D ~ ~
Vitamin E 0.3 mg 1%
Vitamin K 0.8 mcg 1%
Thiamin 0.1 mg 6%
Riboflavin 0.1 mg 4%
Niacin 0.6 mg 3%
Vitamin B6 0.1 mg 6%
Folic acid 47.8 mcg 12%
Vitamin B12 0.0 mcg 0%
Pantothenic 0.4 mg 4%
Minerals
Calcium 87.8 mg 9%
Iron 0.4 mg 2%
Magnesium 17.2 mg 4%
Phosphorus 33.9 mg 3%
Potassium 247 mg 7%
Sodium 2.5 mg 0%
Zinc 0.2 mg 1%
Copper 0.1 mg 3%
Manganese 0.5 mg 24%
Fluoride 0.1 mcg 0%
Polyunsaturated omega 3 fatty acids
Total Omega 3 fatty acids 12.9 mg
Total Omega 6 fatty acids 33.3 mg

* The nutrient analysis above is based on USDA Nutrient Database for Standard Reference values. The percentages of Daily Values (DV) are based on 2,000 calorie reference diet for healthy adults. Your daily values may be higher or lower based on your individual needs.

Spinach Salad with Oranges and Pistachios

Ingredients (yield 4 servings)

For the orange-honey Vinaigrette:

  • 2 1/2 tablespoons fresh orange juice from 1 orange
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons minced shallot
  • 1/2 teaspoon honey
  • 3 tablspoons olive oil
  • Salt
  • Freshly ground black pepper

For the salad:

  • 3 oranges, segmented
  • 5 ounces baby spinach
  • 1/4 cup shelled pistachios

Preparation:

  • For the Vinaigrette: In a small bowl, whisk together blood orange juice, vinegar, shallot, and honey. Whisking constantly, slowly drizzle in olive oil, then season with salt and pepper to taste.
  • For the salad: Put spinach, pistachios, and oranges in a large bowl. Add vinaigrette. Season with salt and pepper and toss until salad is evenly coated. Serve immediately

Nutrient Analysis

1 portion:192 g % DV*
Calories 210kcal (879kJ)
Total Carbohydrates 28.8 g 28.8
Dietary Fiber 3.8 g 3.8
Sugars 12.4 g 12.4
Total fat 13.9 g 13.9
Saturated 1.9 g 1.9
Trans 0.0 g 0.0
Cholesterol 0.0 mg 0.0
Proteins 3.9 g 3.9
Vitamins
Vitamin A 3821 IU 76%
Vitamin C 83.2 mg 139%
Vitamin D ~ ~
Vitamin E ~2.4 mg ~12%
Vitamin K ~151 mcg ~189%
Thiamin ~0.2 mg ~12%
Riboflavin ~0.1 mg ~9%
Niacin ~0.9 mg ~5%
Vitamin B6 ~0.3 mg ~17%
Folic acid ~106 mcg ~27%
Vitamin B12 ~0.0 mcg ~0%
Pantothenic ~0.4 mg ~4%
Minerals
Calcium 96.0 mg 10%
Iron 1.6 mg 9%
Magnesium 53.3 mg 13%
Phosphorus 86.9 mg 9%
Potassium 492 mg 14%
Sodium 69.2 mg 3%
Zinc 0.5 mg 3%
Copper 0.2 mg 10%
Manganese 0.5 mg 25%
Fluoride ~1.0 mcg
Polyunsaturated omega 3 fatty acids
Total Omega 3 fatty acids 158 mg
Total Omega 6 fatty acids 2043 mg

* The nutrient analysis above is based on USDA Nutrient Database for Standard Reference values. The percentages of Daily Values (DV) are based on 2,000 calorie reference diet for healthy adults. Your daily values may be higher or lower based on your individual needs.

Grilled Fish with Orange Fennel Salsa

Ingredients (yield 4 servings)

  • 5 tablespoons olive oil
  • 3 tablespoons white wine vinegar
  • 2 tablespoons chopped fresh cilantro
  • 2 teaspoons plus 1 tablespoon soy sauce
  • 2 teaspoons minced peeled fresh ginger
  • 2 teaspoons sugar
  • 3 oranges
  • 1 medium fennel bulb, trimmed, cut into matchstick-size strips
  • 1/2 medium-size red onion, thinly sliced
  • 1 garlic clove, thinly sliced
  • 4 6- to 8-ounce rockfish or sea bass fillets

Preparation

  • For the salsa: Whisk 2 tablespoons oil, vinegar, cilantro, 2 teaspoons soy sauce, ginger and sugar in medium bowl. Cut peel and white pith from oranges; discard. Holding oranges over bowl to catch juices, cut between membranes to release segments into bowl. Add fennel and onion; toss gently. Season with salt and pepper. (Salsa can be made 3 hours ahead. Cover; chill.)

For the fish: Prepare barbecue (medium-high heat). Mix 3 tablespoons oil, 1 tablespoon soy sauce and garlic in glass pie dish. Turn fish in oil mixture to coat. Sprinkle fish with salt and pepper. Grill until just opaque in center, about 3 minutes per side. Transfer to plates. Spoon salsa over.

Nutrient Analysis

1 portion: 432g % DV*
Calories 459kcal (1922kJ) 23%
Total Carbohydrates 21.3 g 21.3
Dietary Fiber 4.4 g 4.4
Sugars 11.2 g 11.2
Total fat 21.7 g 21.7
Saturated 3.5 g 3.5
Trans 0.0 g 0.0
Cholesterol 97.3 mg 97.3
Proteins 44.2 g 44.2
Vitamins
Vitamin A 818 IU 16%
Vitamin C 70.3 mg 117%
Vitamin D ~ ~
Vitamin E ~3.6 mg ~18%
Vitamin K ~13.5 mcg ~17%
Thiamin ~0.3 mg ~22%
Riboflavin ~0.4 mg ~21%
Niacin ~4.7 mg ~23%
Vitamin B6 ~1.0 mg ~52%
Folic acid ~66.1 mcg ~17%
Vitamin B12 ~0.7 mcg ~11%
Pantothenic ~2.1 mg ~21%
Minerals
Calcium 105 mg 10%
Iron 1.6 mg 9%
Magnesium 119 mg 30%
Phosphorus 509 mg 51%
Potassium 1050 mg 30%
Sodium 575 mg 24%
Zinc 1.2 mg 8%
Copper 0.1 mg 7%
Manganese 0.2 mg 12%
Fluoride ~84.0 mcg
Polyunsaturated omega 3 fatty acids
Total Omega 3 fatty acids 1671 mg
Total Omega 6 fatty acids 1732 mg

* The nutrient analysis above is based on USDA Nutrient Database for Standard Reference values. The percentages of Daily Values (DV) are based on 2,000 calorie reference diet for healthy adults. Your daily values may be higher or lower based on your individual needs.

Recipes adapted from the following websites:

http://www.thekitchn.com (Roasted Orange Wedges with Herbs)

http://www.seriouseats.com (Spinach Salad with Blood Oranges and Pistachios)

http://www.epicurious.com (Grilled Fish With Orange Fennel Salsa)

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