WHAT’S COOKING?: Nutritious oranges delicious too | Whatscooking | thetandd.com – The Times and Democrat | Directory Mayhem


With a common cold literally plaguing my sinuses last week, I checked some information on the Sunkist website and ate copious amounts of juice, oranges, and veggies for several days. You see, instead of taking medication, fresh fruits and vegetables are wonderful “remedies” that I rely on when my immune system feels “weak.” As I studied the information, I began to think about how complicated it has become for people to ensure they are getting enough valuable nutrients in their diet. In promoting their oranges, Sunkist emphasized that oranges are an excellent source of water-soluble fiber, carbohydrates, pectin, vitamin C, B vitamins, folic acid, potassium, phytochemicals and other nutrients. Certainly, oranges are an important part of an ongoing healthy eating plan.

My mom stocked oranges, apples, bananas, pears, and grapes and told us kids to just eat them because “they’re good for you.” We didn’t need to know all the technical details. We figured Mom would know what was best for us, so we ate lots of fruit (and veg). And all four of us children stayed healthy throughout our growing up years. Perhaps you can hear your mother’s and/or grandmother’s voice reminding you to eat nutritious foods. Surely we were blessed that they cared so much about us. Let’s share those thoughts, let’s go through some delicious, nutritious recipes that have certainly helped me heal fast and feel better… and I’m really grateful for that.

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WHAT’S AVAILABLE?: The Labor Day fare may be simple

Orange Apple Spinach Salad

1 large bag of pre-made spinach salad, washed or 8 cups fresh spinach leaves, washed

1 medium red onion, peeled and thinly sliced

2 small cans of tangerines, drained

2 small Red Delicious apples, cored and thinly sliced

4 sticks of celery, thinly sliced

1/2 cup chopped dates or raisins

1/3 cup chopped walnuts or pecans

Whether you use pre-made spinach salad or fresh spinach leaves, wash them well and trim off the bottom of the stems. You can tear the leaves into small pieces or leave them whole. Pat the leaves dry with clean white paper towels. Place the leaves in a bowl large enough to “throw” all the ingredients. Add the onion, orange, apple and celery slices. Add the chopped dates or raisins and nuts. Blend these ingredients together until evenly blended. Place this colourful, fruity salad in your favorite salad bowl. It’s best topped with a vinaigrette dressing, but it goes well with any dressing…or it’s so delicious you can eat it on its own.

WHAT’S COOKING?: Keep cool with no-bake desserts

Orange and bean salad

1/2 cup prepared Italian or Caesar salad dressing

Grated zest of 1/2 fresh orange

2 oranges, peeled, cut into half cartwheels

1 can (16 ounces) chopped green beans, drained well

1 can (about 15 ounces) red kidney beans, drained well

1 small sweet onion, separated into rings

In a medium bowl, combine the salad dressing and orange zest. Stir in the remaining ingredients. Chill this mixture in your refrigerator; Stir occasionally until ready to serve. This recipe makes about 5-1/2 cups of healthy salad (about six servings).

WHAT’S ON?: It’s game season

Frozen orange yogurt dessert

2 oranges, peeled, cut into pieces

2 tablespoons of orange marmalade

1 pint non-fat or regular frozen vanilla yogurt, soaked

2 oranges, peeled, cut in half

Strawberries, fresh mint, optional side dishes

In a food processor, puree orange pieces with jam. Place this mixture in your freezer and freeze until mushy, about an hour. In a freezer-safe bowl, quickly mix together the softened yogurt and pureed orange mixture. Refreeze the mixture in the bowl.

To serve this healthy dessert, arrange the orange slices on four individual dessert plates or in bowls. Pour the frozen yogurt mixture over the orange slices. Garnish the dessert with strawberries and fresh mint if you like. This recipe makes four servings.

WHAT’S IT?: Boiled or fried… It’s time to go crazy

Orange smoothie

2 medium oranges, peeled, cut into bite-sized pieces (1 cup)

1 cup low-fat or low-fat plain yogurt

1 cup fruit of your choice: bananas, cut into bite-sized pieces; strawberries, fresh or frozen; mango pieces etc.

1 tablespoon honey or 1/4 teaspoon vanilla

Place all ingredients except ice in a food processor or blender and process until smooth. Add ice and mix the ingredients briefly. This recipe makes four cups.

Contact the author at tgmhatchell@yahoo.com

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