The Outstanding Orange Day 4 of the Raw Vegan Fruit Project
Raw Vegan Fruit Project:
The fruit for Day 4 is the Orange!
They have been around for thousands of years and are believed to have originated in southeast Asia.
There are 3 "flavor" varieties of this fruit--sweet, sour, and mandarin/tangerine.
Of the Sweet variety, there are Blood, Jaffa, Ambersweet , Navel, Pineapple, Temple, and Valencia. Seville are the sour variety, and are grown mostly in Spain. Oh, and the US is one of the world's largest growers of the sweet variety.
Now for some nutritional information for you:
-one medium-sized orange contains about 65 calories (making oranges a fabulous high-nutrient dense, low-calorie food)
-oranges contain folate, which has been shown to help with proper brain development
-oranges are high in the antioxidant Beta-carotene, which helps protect our cells from being damaged.
-as we all know, oranges are super high in Vitamin C, which has been shown to have numerous health benefits (just so you know, 1 orange contains 160% of the RDA for Vitamin C)
-oranges are a great source of fiber--just 1 orange contains 28% the RDA for fiber
Here's a bit of trivia I thought you find interesting--
In 1873, 3 orange trees were brought to the US from Brazil, and today, in Riverside, California, one of those trees is still alive and producing fruit!
Did you know orange trees are evergreens?
Ok, now for the Low Fat, Raw Vegan Recipe featuring the Orange!
ORANGE-CRANBERRY-MINT SALAD
A light, refreshing, quick and super simple salad containing just under 300 calories!
Ingredients:
1 head of your favorite lettuce (Romaine, green-leaf, red-leaf, or spinach)
1 orange, peeled and chopped
1/2 cup dried cranberries
5 fresh mint leaves, chopped
Preparation:
Throw everything into your favorite salad-type bowl, toss just a bit, and serve. If you need some dressing, blend 2 tablespoons fresh orange juice with 1 teaspoon balsamic vinegar. Or blend a few dates with a bit of water, then drizzle over your salad. Yummy!
Ok, there's your Day 4 fruit! Eat lots and lots of oranges!
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