Superfood: Oranges

Sweet, juicy, and packed with vitamin C, oranges are a favorite fruit of adults and children.

  • Oranges with Caramel and Cardamom Syrup
    By: Holley Grainger, MS, RD, Photo: Becky Luigart-Stayner; Styling: Cindy Barr

    Superfood: Oranges

    Whether eaten alone as a snack or creatively prepared in a recipe, oranges boast a wealth of nutritious benefits. This juicy and sweet fruit provides over 100% of the daily value for vitamin C making it an immune-boosting superfood. Oranges are a good source of B vitamins like B1 and folate for proper brain development, potassium to maintain electrolyte balance, calcium for healthy teeth and bones, and over 170 antioxidants. When choosing oranges, look for ones that are smooth, firm, and heavy for the highest concentration of juice.
  • Quinoa Salad with Asparagus, Dates, and Orange
    By: Holley Grainger, MS, RD, Photo: Becky Luigart-Stayner; Styling: Cindy Barr

    Quinoa Salad with Asparagus, Dates, and Orange

    Sweet oranges and dates pair well with nutty, high-protein quinoa. This meatless grain salad is a hearty and nutritious side to pork or beef and can also be eaten over fresh spinach for a satisfying lunch.

     

  • Blueberry-Orange Parfaits
    By: Holley Grainger, MS, RD, Photo: Randy Mayor; Stylist: Jan Gautro

    Blueberry-Orange Parfaits

    Power up your breakfast with a calcium-rich, fiber-filled, vitamin-packed parfait. The three superfoods in this recipe, blueberries, yogurt, and oranges, guarantee a sweet start to your day.

     

  • Roasted Pork Tenderloin with Orange and Red Onion Salsa
    By: Holley Grainger, MS, RD, Photo: Randy Mayor; Styling: Leigh Ann Ross

    Roasted Pork Tenderloin with Orange and Red Onion Salsa

    Tangy orange salsa pairs well with simple roasted pork. Section the orange yourself or for a faster option, look for orange sections in the produce section of your grocery store. Pair this fast, low-calorie meal with brown rice and black beans.
  • Orange Rice
    By: Holley Grainger, MS, RD, Photo: Susie Cushner

    Orange Rice

    Pair sweet oranges with cool mint and nutty brown rice for a triple dose of nutrients to help fight cancer and lower the risk of heart disease. The unique flavor combination of the rice pairs well with fish or grilled chicken thighs.

  • Orange, Date, and Nut Cake
    By: Holley Grainger, MS, RD, Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

    Orange, Date, and Nut Cake

    Freshly squeezed orange juice is the secret ingredient behind this dense, moist cake. You will need three medium oranges for one cup of juice. Don't forget to zest the rind before slicing and juicing the oranges.
  • Spiced Orange Salad
    By: Holley Grainger, MS, RD, James Carrier

    Spiced Orange Salad

    The salad course doesn’t always need to include lettuce, so try this fresh orange salad tossed with a spiced vinaigrette of curry, cinnamon and cumin for your first course. Olives give the salad an additional meaty bite while the red onions add color and mild, sweet flavor.
  • Pomegranate-Orange Salsa
    By: Holley Grainger, MS, RD

    Pomegranate-Orange Salsa

    This fresh, simple salsa has a wealth of nutrition from the fresh oranges as well as the superfood, pomegranate. Use the salsa as a topping for fish or chicken, as a sweet dessert eaten alone or over low-fat ice cream, or as an easy appetizer with cinnamon pita chips.

  • Orange, Radicchio, and Oregano Salad
    By: Holley Grainger, MS, RD, Photo: Iain Bagwell; Styling: Randy Mon

    Orange, Radicchio, and Oregano Salad

    Bitter radicchio is a great complement to the sweetness of fresh oranges. The flavors of the two ingredients enhance each other making this an excellent salad to pair with a simple white fish or a juicy steak.
  • Sliced Oranges and Pears with Mint Sugar
    By: Holley Grainger, MS, RD, Photo: David Prince

    Sliced Oranges and Pears with Mint Sugar

    Keep dessert simple by pairing fresh orange sections with pear slices and topping with mint leaves and a sprinkle of sugar.

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