Citrus fruits are the topic of today’s power foods blog group, and I’ve chosen to tribute the orange. There’s good reason to drink to the orange, or drink up the orange juice. One orange has 116.2% daily nutritional value for vitamin C; it’s also a good source of fiber at 12.6% DV.
Vitamin C intake helps to lower risk for inflammation by helping to prevent the free radicals from triggering the inflammation response, which is responsible for conditions like heart disease, osteoarthritis, asthma, and rheumatoid arthritis. It also helps to prevent cancer. One 2003 Australian study by the Commonwealth Scientific And Industrial Research group showed that citrus offers 40-50% reductions in mouth, larynx, and stomach cancers. Other benefits are lower risk of lung and colon cancer. It’s important to eat or drink the citrus for full benefit of the nutrients, as the fruit seems to offer more protection against free radicals than vitamins.
Today’s healthy lip smacking orange salad is a return to one that I posted last year and I think is worth revisiting. It’s one of my favorite salads for its visual appeal and for its flavor. It also includes almonds, another delicious power food.
Servings: 4 Prep Time: 15 minutes Total time: 15 minutes
Mixed salad greens – enough for four people
3 tablespoons slivered onion
1 small tooth garlic, minced
1-½ tablespoons olive oil
1-½ teaspoons sherry vinegar, or balsamic vinegar as next best option
2 teaspoons orange juice
1/3 cup Marcona almonds (available at Trader Joe’s, Costco, and Amazon)
¼ teaspoon sea salt
Pinch black pepper
¼ to 1/3 cup small squares of Manchego cheese to decorate the top of the salad
1. Use a paring knife to cut the peel off the orange, cutting deep enough to show the orange segments underneath the skin. Cut close to the membrane walls on both sides of each orange segment to remove the segments. Place the orange segments in a bowl and set it aside. (Click on this link to see how to cut orange segments.)
2. In a small bowl mix together the olive oil, sherry vinegar, garlic, salt and black pepper. Set it aside.
3. Wash the lettuce and place it in a serving bowl. Toss the greens with the vinaigrette, the slice onion, ½ of the almonds, and half of the orange segments.
4. Decorate the top of the salad with the remaining orange segments and the remaining Marcona almonds.
World’s Healthiest Foods – oranges
If you are a blogger and would like to take part in our group blogging about Power Foods: 150 Recipes with the 38 Healthiest Ingredients, (from the editors at Martha Stewart’s Living Magazine) we’d love to have your company. Contact: Mireya(at)myhealthyeatinghabits.com for details.
Check out what these other bloggers have cooked up! Alanna – Kitchen Parade Veggie Adventure – Alyce – More Time at the Table, Ansh – Spice Roots, Casey –SweetSav Jeanette – Jeanette’s Healthy Living, Martha – Simple-Nourished-Living, Minnie – The Lady 8 Home, Mireya – My Healthy Eating Habits