Oranges contain so much vitamin C and therefore contribute to keeping our body's immune defenses healthy when we need it most; The oranges, in fact, are in season from late autumn until the beginning of spring, in the period in which we are more subject to colds and other similar ailments.
Are oranges astringent or laxative ? Oranges help preserve intestinal regularity and should eat them without being too meticulous in peeling them.
The albedo, in fact, that is the white and spongy substance inside, is the richest part of pectin, a fiber that stimulates the intestine.
Oranges are great to eat naturally, for a healthy and nutritious snack, or you can use them to prepare tasty recipes.
Here are three:
> Risotto with oranges
> Orange and beetroot salad
> Orange donut
Orange risotto
The risotto with oranges is a simple and fresh first course, which uses both the juice and the rind of these citrus fruits.
Of course, when using rind, oranges must be left untreated, to prevent pesticide residues from ending up on our plate.
Untreated oranges can be bought in organic supply stores or directly from those zero-kilometer resellers who are certified for the production and sale of products from organic farming.
Ingredients for 4 people
> 1 l vegetable broth;
> 50 gr orange juice
> 320 gr rice for risotto;
> 2 oranges (rind);
> salt;
> pepper;
> 25 g extra virgin olive oil;
> 20 g butter;
> 1 shallot;
> 20 g Parmesan;
Preparation
Prepare the vegetable broth. Squeeze the orange juice, it takes about 50 g. Finely chop the shallot and brown it in extra virgin olive oil. Quickly toast the rice and blend with the orange juice.
Cook with the vegetable stock, adding a little at a time. When cooked, grate the zest of two oranges on the risotto and stir in the butter and Parmesan. Finish the dish with a light sprinkling of pepper.
Orange and beetroot salad
This salad of oranges and beets is a concentrate of oxidants and is prepared in an instant . Ideal for when we're in a hurry but don't want to give up a healthy and nutritious side dish.
Ingredients for 4 people
> 2 oranges;
> 2 pre-cooked beets;
> 50 gr walnut kernels;
> 200 gr mixed salad;
> salt;
> extra virgin olive oil.
Preparation
Peel the oranges and cut them into wedges. Cut the beets into round slices . Roughly chop the walnut kernels. Wash the mixture. Combine everything in a large bowl and season with salt and oil.
With these proportions and ingredients, this salad of oranges and beets is a quick side dish to accompany a second course.
However, nothing prevents us from adding other ingredients to the salad (for example, a cheese, cereal or both) to enrich it and make it a unique dish, to be consumed during a lunch break.
Orange donut
The orange ring cake is a delicious sweet but not too elaborate, suitable for breakfast, even for children. It is prepared in a moment and is soft and inviting.
Ingredients
> 250 gr flour 00;
> 100 gr sugar;
> 3 eggs;
> 2 oranges;
> 75 gr butter;
> 1 sachet of vanilla yeast for cakes.
Preparation
In a bowl, combine the sugar with the grated orange peel and the three egg yolks. After working egg yolks and sugar, add the juice of the two oranges, the flour and the melted butter. Work the mixture again and finally add the egg whites and the sifted yeast.
Pour into a previously floured and buttered donut mold and bake at 175 ° C for 30 minutes.
This donut is already so good ; however, if you want to make it even softer and greedy, once it has cooled down, make many small holes with a toothpick over the entire surface of the cake and sprinkle with more freshly squeezed orange juice.
