Eat the Season: Oranges

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Eat the Season: Oranges

This popular citrus fruit is packed with fiber, flavonoids, and flavor! Flavonoids found in apples, pears, and citrus fruits and vegetables improve weight control. Research shows that those who consumed the most flavonoids were more likely to maintain their weight when compared to those who consumed the least.1

Orange and Fennel Salad
 

Serves 2

This Sicilian salad illustrates how complexity in texture and flavor can be derived from just a few ingredients. The crunch and licorice from the fennel, the delectably sweet oranges, and the salty olives make each bite a lush explosion of flavor.

3 oranges
1/2 cup sliced fennel
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped flat-leaf parsley
2 tablespoons chopped fresh basil

Options: 10 or so sliced green olives or 1 tablespoon capers; 1/8 red onion, sliced
Peel the oranges, getting as much of the pith off the inside as you can. Separate the oranges into their sections, then slice the sections into bite-size pieces. Mix the oranges and fennel with the salt and pepper. Mix the parsley and basil into the salad.
Options: Mix in either of the optional ingredients when you add the basil and parsley to the salad.

Per serving: 103 Calories; 0.4 g Fat; 0 g Saturated Fat; 3% Calories from Fat; 0 mg Cholesterol; 2.4 g Protein; 25.4 g Carbohydrates; 16.9 g Sugar; 5.6 g Fiber; 163 mg Sodium; 106 mg Calcium; 1 mg Iron; 117.6 mg Vitamin C; 620 mcg Beta Carotene; 0.6 mg Vitamin E

Source:21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

1. Bertoia ML, Rimm EB, Mukamal KJ, Hu FB, Willett WC, Cassidy A. Dietary flavonoid intake and weight maintenance: three prospective cohorts of 124 086 US men and women followed for up to 24 years. BMJ. 2016;352:i17.