Benefits of the Orange Peel

Fresh Picked Oranges

Orange zest is a way to bring orange flavor to a dish without the bitterness that whole orange peel can bring.

The zest is the outer part of the peel and can be shaved from the fruit with the use of a zester (very fine shavings) or cheese grater (shavings are a bite larger).

The use of zest not only adds the most aromatic part of the orange fruit to your dish, it does so unobtrusively.

But consuming the whole peel has benefits.

Health Benefits of the Orange Peel

Orange peels, including lemons, limes, grapefruit, clementines, or any of your other favorite citrus fruits can be used in their entirety.

Just 1 tablespoon of orange peel provides 14% of the Daily Value (DV) of vitamin C, which is nearly 3 times more than the inner fruit. The same serving also packs about 4 times more fiber.

Studies show that diets high in vitamin-C and fiber benefit heart and digestive health and may protect against certain types of cancer.

Orange peel also contains good amounts of vitamin A, folate, riboflavin, thiamine, vitamin B6, and calcium

Orange Almond Cake

Orange peel is rich in plant compounds called polyphenols, which may help prevent and manage many chronic conditions, such as type 2 diabetes, obesity, and Alzheimer’s disease (Frontiers In Nutrition).

One study showed the total antioxidant activity of a chemical called polyphenol was significantly higher in the peel than in the actual fruit (PNFS).

Orange Cranberry Muffins

Orange peels are a good source of the specific polyphenols called hesperidin and polymethoxyflavones (PMFs), both of which are being studied for their potential anticancer effects.

Hesperidin is found only in the pith of the peel. The chemical had shown in studies to maintain a healthy blood pressure.

Grilled Chicken and Orange Skewers

Nearly 90% of the essential oils in orange peels are composed of limonene, a naturally occurring chemical that has been studied for its anti-inflammatory and anticancer properties, including against skin cancer (PubMed).

They can be candied, incorporated into beverages, zested over your favorite dishes, or even used to start a summer campfire. If you plan on eating the peel, however, be sure to use organic fruit.

Orange Mandarin Chicken

Orange Mandarin Chicken

An Asian dish called Orange Chicken is actually an American Chinese dish of Hunan origin. The Orange Chicken that is served at North American fast food restaurants consists of chopped, battered, and fried chicken pieces mixed in a sweet orange-flavored chili sauce, which thickens or caramelizes to a glaze.

Restaurants throughout the western hemisphere, can also refer to the dish as,  “orange peel chicken”, “orange flavor chicken“, and “tangerine chicken”.

In China, however, the dish is always known as “old peel chicken”, referring to dried orange or tangerine peels, which is used in traditional Chinese medicine as well as cooking.

For restaurants outside of Asia, fresh orange peel is often used or no peel at all.

We have referred to our version as a Orange Mandarin Chicken, because we add mandarin oranges to the recipe. Here is what you will need.

ORANGE SAUCE

½ cup fresh orange juice

½ cup orange marmalade

¼ cup brown sugar

2 tablespoons apple cider vinegar

1 tablespoon soy sauce

4 teaspoons arrowroot starch

2 teaspoons sesame oil

1 tablespoon grated orange peel

To make the orange sauce, combine the first seven ingredients in a small bowl.  Place a medium sauce pot over medium heat and add sauce.

Bring to a medium boil and add arrowroot starch and mix in, stir until sauce has thickened. Remove from heat, and set side.


Prepare Chicken and Vegetables

mixing in onion and red bell pepper - Orange Mandarin Chicken1 pound chicken tenders, cut each strip into ¼ to ½ inch chunks

1/8 cup arrowroot starch

3 tablespoons avocado oil

2 medium red bell peppers, diced ¼ to ½ inch

½ yellow onion, diced ½ inch

1 11 oz. can mandarin oranges, drained, cut each segment in half

1 pound rice noodles, cook according to package instructions

In a large bowl, coat arrowroot starch with chicken chunks. Heat oil in a large frying pan, and add chicken and fry for about 4 minutes or until chicken is oblique.

Add red pepper and onion, cut another 3 minutes, stirring continually.

mixing in orange suace - Orange Mandarin ChickenAdd orange sauce, and stir in till will combined.

mixing in mandarin oranges - Orange Mandarin ChickenNext add mandarin oranges, and stir in. Let simmer on low, about 3 minutes.

Orange Mandarin Chicken -close upAdd 1 cup cooked rice noodles to a plate, spoon on some Orange Mandarin Chicken, top with cilantro, and serve.

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Orange Cranberry Muffins

Orange Cranberry Muffins

The orange peel and the pith both contain a unique flavonoid called hesperidin which has shown to reduce bad LDL cholesterol as well as helps to lower triglycerides or fat in the blood.

Hesperidin also helps improve blood vessel function, lowers blood pressure and helps to reduce inflammation in the body.

This Orange Cranberry Muffin recipe is a wonderful bread recipe that uses the whole orange, not just the zest or orange extract.

Here is what you will need:

Orange Cranberry Bread Ingredients

2 small oranges

1 cup orange juice

2 eggs, large

1 cup butter, softened (2 sticks)

1 1/3 cups sugar

1 tsp. salt

2 tsp. baking powder

2 tsp. baking soda

3 cups flour

1 cup cranberries, chopped fresh

The ingredients are for baking the batter in a 9 X 9 inch baking pan. To make muffins or cupcakes cut each ingredient in half (makes 12 muffins).

Preheat your oven to 350 degrees.

whole oranges and orange jucie in processor

 Wash oranges and cut into pieces. Remove seeds.  Place orange pieces and orange juice into food processor.

oranges processed

Process until oranges are finely chopped. Add eggs and butter; process for 3 seconds until combined. You could replace the butter with 1 cup coconut oil.

Orange Cranberry Bread ingredients in bowl ready to mix

Sift the remaining 5 ingredients in a large bowl. Next pour processed orange and juice into the center of the dry ingredients, add cranberries; stir until moistened. Do not over mix.

Orange Cranberry Bread batter in a lined 9 x 9 inch pan

As was stated at the on set, you can make muffins by cutting the ingredients in half or use the recipe as is and pour the batter into a parchment lined 9 x 9 baking pan.

Place in oven and bake for 30 to 45 minutes (for bread) or 15 to 20 minutes (for muffins)  until a wooden pick comes out clean when inserted. Cool in pan 10 minutes remove to wire rack to cool completely.

nside view of fresh Orange Craberry Bread

Here’s a look of how a fresh whole Orange Cranberry Bread looks like on the inside. This cake is packed with 100% of your daily need for vitamin-C.

Orange Cranberry Muffins

 To top the muffins, combine one 8 ounce cream cheese (room temperature) with a few drops of orange food coloring and 1 teaspoon of orange extract.

Using a pastry pipe, pipe orange cream cheese over each muffin.

Next chop 1/2 to 3/4 cup of fresh cranberries and spoon over cream cheese on each muffin. Enjoy!!

 

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