Known for their sweet citrus taste, powerful vitamin C content and popular breakfast juice, oranges have been a staple of American diet for nearly two centuries. In 1841, William Wiksfill planted the first orange tree in Los Angeles, CA. He began selling oranges to miners, and by 1877, the orange business was flourishing (Farm Fresh, LLC). Oranges grow best in semi-tropical areas, such as Florida, California, Brazil and the Mediterranean. There are a number of varieties available. The most popular orange varieties include: Blood, Naval and Valencia. Regardless of breed, oranges contain roughly 80 calories, no fat and are an excellent source of vitamin C, B-vitamins, calcium, potassium, folate and an assortment of helpful antioxidants and water soluble fiber. Oranges are versatile in cooking, as they go well with spicy dishes that contain garlic, basil and thyme, but also go well in sweet dishes that contain cinnamon or nutmeg. Toss them in salads, or serve them with yogurt for a balanced and tasty dose of nutrients.
What to Look for
Oranges should be colorful, smooth and heavy in proportion to their size--a sign of plentiful juice. If they are too soft, they are overly ripe. Keep your oranges in a cool place out of the refrigerator if you are going to eat them within a few days. If they need further ripening, keep them in a sunny window sill. If you are not going to eat ripe oranges within several days, store them in the refrigerator in your produce drawer or a plastic container. Oranges will keep in the refrigerator, if properly stored, for up to 14 days. Purchasing oranges in season (between February and October) will ensure better freshness and overall condition and will likely save you money, as well!
Common Pitfalls
Watch out for oranges with bruises, blemishes or mold. Such ailments, though on the outside peel, may indicate lower quality and health of the fruit. Check labels on orange juices to ensure 100-percent juice, or, best yet, juice your own. Many fruit juices contain only a small percentage of pure juice in addition to questionable additives and sugars. If you are on a weight-reduction plan, choose the whole orange over the fruit juice for heightened satiation. Whole fruit also contains more nutrients than juice, so overall, the fruit tops the juice. When choosing canned oranges, such as Mandarin, again check the label for added sugars. They should be stored in their own natural juices. If you are sensitive to acidic foods, enjoy oranges with other non-acidic foods and not on an empty stomach.
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