What gets you out of bed in the morning? It could be a sweet and nutritious orange!

There are lots and lots of fruits and vegetables to choose from and all are good, smart choices for their flavor and nutrition. Yet, as the colder season of the year arrives, there may be no better choice than a fresh orange, mandarin, tangelo, tangerine or other orange-colored citrus fruit.

‘Nutrition Resume’ of an Orange, medium, approx

• 65 calories
• 1 grams protein
• 15 grams carbohydrate, including 17 grams sugars
• 0 fat
• 3 grams fiber
• 90 milligrams vitamin C
• 295 International Units vitamin A
• 235 milligrams potassium

What’s not listed above is the beautiful flavor and versatility of an orange. Also, as with all plant foods, an orange contains beneficial phytochemicals in its fruit and its skin/zest. Overall, the orange has a very high quality ‘nutrition resume’ that’s similar to a tangerine, mandarin, or tangelo. It’s low in calories, fat free, full of high-quality carbs including fiber, and a superhero of vitamin C.

Tips for the Winter Holidays… with an Orange

1. Orange Chicken or Turkey Salad. If you have guests come to town then a big batch of chicken or (leftover from Thanksgiving) turkey salad will feed your holiday crowd nicely. Make it the way you always do, then add cut up oranges or small mandarin segments for a sweet twist.
2. Orange Vinaigrette Salad Dressing. It’s not hard to make a simple vinaigrette salad dressing using equal amounts of vinegar or fresh lemon juice and extra virgin olive oil. For a less sour version, substitute freshly squeezed orange juice for the vinegar/lemon juice. So tasty.
3. Orange-y Smoothie. A smoothie of a frozen banana, canned pineapple, plain yogurt, and freshly squeezed orange juice will send your taste buds on a delicious tropical journey for breakfast, snack, or anytime.
4.  Orange Flavored Hot Tea. Let’s face it, a hot cup of tea is the best ‘warmer upper’ on a cold day or when you feel a cold coming on. To add the flavor of sunshine along with a little vitamin C, add a nice slice of orange to each cup of tea and squeeze the juice in, too.
5. Orange Juice. To make breakfast more special on a big holiday or not, enjoy a glass of freshly squeezed orange juice. A simple hand-squeezer is all you need to fortify your family’s nutrition and health this year.
6. Orange-y Pancakes or Waffles. Breakfast-for-dinner is an easy plan for a hectic holiday season and hearty pancakes or waffles work great. Try adding an orange flavor by making your batter with fresh orange juice in place of some of the milk and a generous teaspoon of finely grated orange zest. Yum.
7. Mandarin Citrus Parfait. There is a refreshingly easy and healthy way to finish a holiday season meal with this fun parfait. The recipe is described in an earlier blog.

Eating Seasonally Fits with an Orange, Mandarin, Tangelo, Tangerine

The colder months of the year are an ideal growing season in North America for citrus fruits. In an earlier blog post, Eating Seasonally in Winter with Citrus!, you’ll find out 7 ways to incorporate citrus into your day. There are tips and more easy recipes in this article, too: Seedless Tangerines are ‘Mandarinas’ in Spain.

For more healthy, practical tips about how to improve the nutrition of you and your family, download free Mediterranean Menus and Recipes right here.

How will you use an orange in the upcoming holiday months?