The Power Orange
By Laura Schmidt RD, LD
Everyone knows oranges are good for you. Advice like “Eat an orange when you have a cold” or “Oranges are full of vitamin C” are commonplace. It’s true that oranges are good for you, and, yes, the vitamin C in oranges may help you recover from your next cold more quickly or easily. However, did you know there is an orange variety out there that can claim even more health attributes? It’s called the Cara Cara and it just might be your favorite healthy snack this winter.
The Sunkist Nutrition Bureau dubbed the Cara Cara “The Power Orange” for good reason. Cara Cara oranges boast a pinkish-red, juicy flesh that sets them apart from other oranges. Bite into one and taste a unique blend of sweet with rose, blackberry, and cherry undertones that can’t be beat. If you thought oranges were out because of reflux or other issues, think again. The Cara Cara has a lower acid content than traditional oranges. It also beats plain old navel oranges in the area of vitamins and minerals with more folate and vitamins A and C.
So, how do you eat “The Power Orange”? Try some of these ways to enjoy Cara Caras adapted from Fruits and Veggies More Matters:
1. Right off the Tree – Simply peel and eat.
2. Fruity Pizza – Top a freshly toasted whole grain English muffin with low-fat cream cheese, grapes, strawberries and Cara Cara segments.
3. A Vibrant Salad – Add color and pizazz to any salad with the addition of Cara Caras. Try them tossed with greens, pecans, red onion and strawberries, topped with a poppy seed dressing.
4. Cara Cara Frosty – Combine vanilla frozen yogurt, 100% orange juice and Cara Caras in a blender for a quick, kid-approved snack or dessert.
5. Cara Cara Salsa – Combine chopped Cara Cara oranges, tomato, cilantro, green onion, walnuts and lime juice for dipping or as a topping for fish or chicken.
All you need
4 Cara Cara oranges (can substitute regular navel oranges)
2 tbsp Hy-Vee orange juice
2 tbsp Hy-Vee lemon juice
1 tbsp Hy-Vee sugar
¼ tsp Hy-Vee ground cinnamon
All you do
1. With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates.
2. Whisk together orange juice, lemon juice, sugar and cinnamon. Spoon over the orange slices.
3. You can eat them as is, refrigerate, or microwave the orange slices!
Nutrition per serving: 86 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 3 g added sugars; 1 g protein; 3 g fiber; 2 mg sodium; 258 mg potassium. Nutrition bonus: Vitamin C 150% daily value.
Source: Adapted from Eating Well, Inc.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
The information is not intended as medical advice.
Please consult a medical professional for individual advice.
Laura Schmidt is a registered dietitian representing Hy-Vee as a nutrition expert promoting healthy eating throughout the community.