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.

Roasted Chicken With Chipotle Cinnamon Orange Glaze 

Roasted Chicken With Chipotle Cinnamon Orange Glaze The Scovilla scale is the measurement of how hot or spicy a chilli pepper is. The scale was first used in 1912 and named after its inventor Wilbur Scovilla.

According to the scale chipotles are between 3,000 to 10,000 SHU (Scovilla heat units), and that means a hot chili.

The word chipotle is derived from chilpoctli an Aztec word, and is a smoked red dried jalapeño chili from Mexico.

The chili is used in Mexican prepared foods as well as Mexican-American, Tex-Mex, and prepared dishes of the southwestern parts of the US, like New Mexico (Link Here for more information about Mexican vs. Tex-Mex: What Is The Difference?).

Chipotle Cinnamon Orange Glaze Our featured recipe is an inspiration as it uses the chili to glaze the chicken. We found the recipe in Novembers issue (2014) of “Good Housekeeping.” The glaze is prepared to use while roasting a turkey.

We thought why not test it on some chicken breasts and see if our palate could endure the spice while eating the roasted poultry, and if so, it would be used to roast a turkey.

Our featured recipe is Baked Chicken With Chipotle Cinnamon Orange Glaze, and here is what you will need.

Chipotle Cinnamon Orange Glaze

1 teaspoon chipotle in adobe
Juice from 1/2 an orange
1 1/2 teaspoon raw honey
1 teaspoon extra virgin olive oil
1 to 2 garlic cloves
2 teaspoons orange zest
1/2 teaspoon powdered cinnamon
1/4 teaspoon Himalayan salt

Blend together in a blender until smooth.

This recipe was reduced down to accommodate four (4) chicken breasts. For the full recipe to roast a turkey link here: Good Housekeeping.

Now let’s glaze some chicken with that Chipotle Cinnamon Orange Glaze.

preparing chicken breastsUsing a fork or knife, poke holes all over each chicken breast. You can use breast’s with the skin on, but as you can see we have some with the skin removed.

raw chicken breast wih Chipotle Cinnamon Orange Glaze Next, spoon on some sauce or glaze and spread out over the meat. Set aside for about 30 to 40 minutes and allow the flavor of the spices to absorb in.

putting chicken breasts with Chipotle Cinnamon Orange Glaze in oven to roastPlace chicken into a 350 degree preheated oven for for 40 minutes or until internal chicken temperature is 165 degrees.

Roasted Chicken With Chipotle Cinnamon Orange Glaze on a platterPlace the roasted chicken breasts on a platter and serve with an appropriate side dish. Link Here for some suggestions.

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Layered Pumpkin and Cranberry Parfaits

Layered Pumpkin and Cranberry Parfaits

Such a great combinations of flavors that complement each other. There’s pumpkin, cranberries, zest of an orange, and ginger syrup.

Cranberries fight urinary infections, cancer, and heart disease. The little red berries can promote weight loss, as well as emotional well-being. It also boosts and strengthens the immune system.

Pumpkin contains the antioxidants, vitamin C, and E, and several trace minerals. The squash also aides in weight loss and is high fiber content.

Fiber is valuable as it helps to curb appetite and slows down digestion. Pumpkin remains in the stomach for a longer period of time than low-fiber foods, and also slows the absorption of the sugar found in this recipe, therefore not spiking your blood glucose levels.

Now for the featured dessert, and here is what you will need.

The Pumpkin Layer

1 15 oz. can pumpkin puree

8 oz. cream cheese

6 oz. Greek yogurt

⅓ cup ginger syrup

1 tsp. pumpkin pie spice

Whip the cream cheese in an electric mixer for 3 minutes or until creamed. Add pumpkin, yogurt, and mix until well combined and it has a silky smooth mixture. Add the syrup, pumpkin pie spice, and mix in till well incorporated.

Taste and see if it needs more syrup.

Put the pumpkin mixture in a medium bowl, cover and refrigerate.

The Cranberry Layer

2 14 oz. cans whole cranberries

2 tsp. zest of an orange, minced fine

Pour cans of cranberries into a medium sauce pot over low heat. Warm cranberries and add zest, stirring in, and let simmer on low for 2 minutes. Set aside and let cool.

The Whipped Cream Layer

8 oz. heavy cream

½ cup powdered sugar

single dessert glass of Layered Pumpkin and Cranberry Parfaits Place whipping tongs and a medium metal bowl in freezer for about 5 minutes.

Remove bowl and whipping tongs from freezer and pour cream and powdered sugar into the cold bowl and whip with the cold tongs using an electric mixer, until cream is whipped with heavy peeks.

Using 8 ounce glass dessert cups (about 4) layer starting from the bottom spooning in pumpkin, then cream, next is cranberries, ending with another layer of pumpkin.

Top each dessert glass with whipped cream a few fresh cranberries and some almond or pecan bits. Enjoy!

 

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