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How to Choose, Store and Use Oranges


The orange is the fruit of the citrus species. There are many varieties of orange and the sweet one is known as Citrus × sinensis.

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How to Use Oranges

Oranges – and orange rind – are favorite flavorings, used in sweet as well as savory dishes. Seville oranges, for example, the bitter marmalade variety, have a very short season, just after Christmas.

  • The best of the orange flavor comes from the zest – the outer layer of the skin – this is often included in recipes using oranges.
  • Sweet oranges are used for both sweet and savory recipes and are a favorite addition to salads.
  • Suggestions: Raw; in any fruit salad.
  • Also check “Smoothies”, Marinades and Dressings; in whole-wheat orange sponge cake, in apple-walnut cake (zest).
  • ORANGE WATER; thin slices of whole orange.
  • Orange, green apple, yellow apple, red apple and banana.
  • Orange, strawberries, raspberries, blueberries, sour cherries and banana.

How to Choose Oranges

Oranges are available all year round, but are at their best in winter. They should have unblemished shiny skins and feel heavy for their size, which indicates that they contain plenty of juice and that the flesh is not dry. If you intend to candy the rind or to incorporate it into a recipe, choose unwaxed oranges.

How to Store Oranges

Oranges will keep at room temperature for a week and for at least two weeks in the fridge. Wait for them to get back to room temperature before eating.

How To Peel And Segment Oranges

Seedless citrus fruit, such as navel oranges, are best for cutting into segments.

How To Peel Orange:
  1. With a chefs knife, cut away both ends of the fruit just to the flesh. Set the fruit upright on a chopping board.
  2. Working from top to bottom using the same knife, cut away the zest, pith, and skin following the curve of the fruit.

How To Segment Oranges:

  1. Holding the fruit in your hand, slide the knife down one side of a segment, cutting it from the membrane. Cut down the other side and pull out the segment.
  2. Repeat with remaining segments, turning back the membrane like the pages of a book.
  3. “Segment the fruit over a bowl to catch the juice.”

Nutrients in Oranges

Oranges are low in calories and full of nutrients, they promote clear, healthy, skin and can help to lower our risk for many diseases. They are rich in citrus limonoids, a substance proven to help fight a number of varieties of cancer including skin, lung, breast, stomach and colon.

Oranges; are among the best sources of vitamins B9 and C, calcium, potassium and beta-carotene. They are great tonifiers and have antiseptic properties.

Tips and Note

  • Suggestions: Use pomegranate and orange juice in some salad dressings; as a garnish for some salads and as a natural food colorant.


Nutrients in oranges (100 g)

Calories 47 kcal
Potassium 181 mg
Total Carbohydrate 12 g
  – Dietary fiber 2.4 g
  – Sugar 9 g
Protein 0.9 g
Vitamin A 225 IU
Vitamin C 53.2 mg
Thiamin 0.1 mg
Niacin 0.3 mg
Vitamin B6 0.1 mg
Folate 30.0 mcg
Pantothenic Acid 0.3mg
Choline 8.4 mg