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