I hope the dreary-cloudy days that we’ve been having here in the mountain west, are not what you’ve been experiencing. I was thinking, “The winter needs brightening up a bit.” What do you think?

Since food is my ‘deal,’ how about something bright? Maybe oranges, Clementines (by any name), lemons or limes. When I moved to the mountain west, ten years ago, I met some people who still considered oranges as something that came in a stocking at Christmas. When I left my California home with three citrus trees among the six fruit trees in my garden, I was friends with them, but never thought of them as brightening the winter. I did think it was cold in the winter, but I’ve shiveringly redefined cold since then. I never or rarely ever bought citrus fruit when I lived in California; it’s not like stoned fruit that becomes ripe and there’s a few days to pick at peak ripeness. Like the mellow Californians they are, the citrus fruits are much more lenient with “whenever” pickers– which is very nice.

I was lucky to grow up and live most of my life, where all you had to do was take a bare-footed walk to the back yard, and pluck a Valencia, or Navel orange, or Meyer lemon off the tree. It didn’t seem to be such a novel act – just the way you got fruit. I guess that it’s like many blessings – you don’t realize what a blessing it is, until you don’t have it.

One of the cool things about this brightly-colored produce is that this is the peak season for many of the varieties. We’re right smack in the middle of the Navel orange and Clementine season.

The nice thing about Navel oranges and Clementines is that they are so easy to peel. The Valencias start a little later, but go clear through the summer and half way through the fall.  Valencia’s persistent personality carries through to how hard they hold onto their skins compared to the other varieties. Because of the firm grim of their skin, some people only have them as juice; but I’ll show you some pictures of an easy way to prepare them in pictures below. The pictures are of navels, but just use the same method on Valencias. Valencias are a great eating orange, if you just know a couple of tricks. As you will read below, you don’t want to miss eating the whole fruit often, because much of it’s nutrients and fiber is in the entire fruit, not just the juice.

When you pick any citrus, choose those that are heavy for their size (full of juice) and you won’t be disappointed, with pithy dry fruit.

It’s funny, but when I mention oranges, people somehow feel compelled to say something about vitamin C. The reason that it’s funny to me is that they’re not mentioning the other hundreds of nutrients in oranges. Just to name a few nutrients  folate, carotenoids (including beta and alpha carotene- and which may reduce the risk of lung cancer and rheumatoid arthritis.), fiber, potassium, calcium, and vitamin B1 (thiamin); phytonutrients like citrus flavonones, anthocyanins and polyphenols. Herperidin one of the flavanones in oranges seems to be useful in lowering high blood pressure and cholesterol in animal studies, and has strong anti-inflammatory properties. Herperidin is found in the peel and inner white pulp of the orange, rather than in the juice.  Over 170 phytonutirient and 60 flavonoids are found in oranges.

Some of these nutrients are found in the skin of the citrus fruits.  I know a dietitian who eats the whole orange, skin, pith, and all - it’s not me.

Eating oranges (or any citrus fruit for that matter) is related to healthy production of collagen, a key connective protein, which is at the base of correcting the scurvy problem. Certainly, we now know that you can eat many different foods besides oranges to obtain the vitamin C that protects us from scurvy, but it was, of course, what the Limey’s used. Orange consumption has also been related to the prevention of calcium oxalate kidney stones, ulcers and stomach cancer. (Having suffered from kidney stones, I choose oranges. – Not really, I like oranges because they’re healthy, real whole food, and taste good.)

Another excellent reason to include oranges in your diet is that they have a low glycemic index (they release energy slowly, helping to maintain a level blood sugar.) This is not only a benefit to those with diabetes; it is also associated with a reduced risk of age-related macular degeneration (the tunnel-vision eye problem that leads to blindness).

One last reason that an orange is such a nutritional bargain; it has no significant sodium or fat. What a deal!

I’ve told you, in the past, that I was interested in the flavors of the Mediterranean and wanted to share some ideas with you. What better way to start than with citrus?  If like me, you don’t want to eat the orange skin and all, like my orange-devouring friend, try making Orange Zest.

I've included some recipes that help brighten a dreary winter, enjoy!

Zesty Orange Vinaigrette
Orange Carrots
Spicy Orange Broccoli
Orange-Glazed Snow Peas
Orange Spiced Chicken and Roasted Cashews
Pan Grilled Rock Cod Fillets and Asparagus
Lemony Rice with Mushrooms
Mashed Carnival Roots with Orange Zest
Zesty Wheat Berry Salad with Almonds
Orange Cranberry Nut Muffins

Also try some Zesty Pancakes or Waffles by adding 2 teaspoons of orange zest to a batch of Dr. Grandma’s Pancakes or Waffles.

For one last tasty recipe try Orange-Buttered Broccoli recipe in Dr. Grandma’s Newsletter for December 2009 Making It Happen Section

Red Grapefruit, navel oranges and limes - colors for a winter day.

If you're going to use the zest, scrub off pesticide residue.

A zester is helpful, but a fine grater works too.

It's actually very easy.

Recipe ready zest.

To store, try to remove most of the air; refrigerate or freeze.

By-product of zesting. :-)

Making oranges easy for work or school lunches.

Cut the ends off.

Cut about 1/4 inch from end to end.

Slice into circles.

The little notch makes it easy eating.

Snack away - Delicious easy and nutritious.