This week I’m shining the spotlight on oranges. Who doesn’t love a good orange? Sweet, juicy, and really fun to peel, oranges are one of the most consumed fruits in the US. Their biggest nutritional claim to fame is the vitamin C content. One medium orange has about 70 mg of vitamin C, and the recommended intake for men and women is 90 and 75 mg, respectively. Don’t want to remember numbers? Yea, me either. Just remember that eating an orange plus almost any other fruit/vegetable will provide you most of the vitamin C you need in a day.
What about juice or those vitamin C lozenges you might buy when you start to feel sick? When it comes to juice, there’s nothing inherently wrong with it. The issue, however, is that most juices have added sugar, and even those that don’t are lacking fiber that’s found in the whole fruit. This means you’re drinking calories but not feeling full because your body doesn’t have to take any time to break down food. As for vitamin C lozenges or powders, I still say eat the fruit instead. Your body can only absorb so much of the vitamin, so whatever your body doesn’t need is excreted in your urine. The whole fruit will always be your best choice because it has all kinds of goodness within its peel.
I love oranges because they’re so low-maintenance. Just throw it in your bag on your way to work or school and you’ve got a snack ready to go. Oranges helped me through many lectures during grad school. I really enjoy peeling all the white stuff (pith) off the fruit, so when I started to feel sleepy in class, I’d pull out an orange and start peeling.
Although the orange can stand alone, that doesn’t make for an interesting recipe post:
Directions: Peel. Eat
I turned this low-maintenance fruit into an arguably high-maintenance meal. Crepes may seem like something reserved for Sunday brunch at a restaurant, but I assure you that it’s possible in your own kitchen. The most time-consuming part of this recipe was cutting the pith from the peel since we will be eating the peels! How fun is that?! I used some wonderful in-season Cara Cara oranges, and while researching I came across this cool chart from Sunkist that shows the growing season for various citrus fruits. The crepe recipe comes from Whole Foods and the orange compote was adapted from Martha Stewart Living. I reduced the simply syrup because I felt it was too sweet and used a honey tangerine instead of a grapefruit, although any citrus would work.
- Crepes (makes 6 crepes)
- 2 eggs
- 2 egg whites
- 2/3 cup non-fat milk
- 2 Tbsp unsalted butter, melted
- 1/3 cup whole wheat flour
- Pinch of salt
- 1 tsp canola oil or unsalted butter (for cooking the crepes)
- Vanilla-Infused Citrus Compote (makes ~2 cups, enough for 4 crepes)
- 1 orange
- 1 honey tangerine (or any in-season citrus fruit you like)
- 2 Tbsp water
- 2 Tbsp sugar
- ½ vanilla bean, split and scraped
- Pinch of salt
Crepes: Combine and mix the eggs, egg whites, milk, and butter. Add the flour and salt, mixing until the batter is smooth. I used my Kitchen Aid mixer, but a hand-mixer would also work. Cover and refrigerate the batter for 1 hour.
If you have a crepe pan, awesome! I’ll venture to say many of us (including myself) do not, so a flat skillet will also work. Heat your pan over medium-high and add a teaspoon of oil or butter to coat the pan. When ready, pour ¼ cup of the batter into your pan and swirl it around to form a thin circle. Cook until you see the edges start to brown and the top has set, then flip and cook until golden brown. Crepes cook very quickly, so keep your eyes on it. I stacked my crepes on a plate and put a piece of parchment paper in between each one. You can store any leftover crepes for 1-2 days in the refrigerator.
Compote: Begin by removing the peel from your fruits. I use a technique where you “supreme” the orange: cut the peel and pith, then remove the segments from the membrane. Confused? Here’s a Youtube video to demonstrate. Place the fruit segments in a bowl and squeeze the juice from the membrane into the bowl. Next remove the pith from the peel and cut the peel into thin slices.
Bring a small saucepan of water to boil. Add the peel slices and cook for 1 minute then drain. Heat the 2 Tbsp water, 2 Tbsp sugar, and vanilla seeds and pod in the saucepan over medium-high until the sugar dissolves. Reduce the heat and add the juice, peels, and salt, cooking for 2 minutes. Cool completely, discard the vanilla pod, and toss with the fruit.
Add ¼ of the citrus compote to a crepe and top with some flaked coconut.
- 145 calories
- 18 g carbohydrate
- 5 g protein
- 6 g fat
- 117 mg sodium