By Rashmita Solanki
Oranges are citrus fruits that belong to the same family as pomelo, clementine, mandarins, yuzu, lemons and grapefruit. They grow on small evergreen trees that are between 5-8m tall. The sweet, juicy flesh of oranges is refreshing and gives a wide variety of nutrients. The zest of the orange contains volatile oils that give off a refreshing, citrusy aroma as well as useful phyto-compounds that are beneficial to health.
Orange peel contains more than 60 types of flavonoids and over 170 different types of phytonutrients as well as being a rich source of pectin. There is also Vitamin C present in the peel. These all contribute in helping to lower the risk of human cancers such as breast, skin and colon cancer.
Oranges are low in calories, contain no cholesterol or saturated fats and are rich in dietary fibre. This dietary fibre in the form of pectin acts as a bulk laxative that protects the colon by decreasing the exposure time of toxic substances binding to cancer-causing chemicals that might be present in the colon.
Vitamins A and C are found in good quantities in oranges as well as B-complex vitamins such as thiamine, pyroxidine and folates. The minerals potassium and calcium are also present. These can help control heart rate and blood pressure.
This fruity recipe is taken from,”The Hairy Bikers' Mediterranean Adventure,” by Si king & Dave Myers. Published by Seven Dials. ISBN: 978 1 409 17191 1
Orange and Almond CakeServes 8-10
Ingredients:
2 small oranges
butter, for greasing
6 eggs
225g caster sugar
250g ground almonds
1 tsp baking powder
250ml crème fraiche or whipped cream, to serve
To decorate:
75g flaked almonds, lightly toasted
2 tbsp icing sugar
2tsp very finely grated orange zest
Method:
Put the whole oranges in a saucepan and cover them with water. Bring them to the boil, cover the pan with a lid and simmer for up to 2 hours, or until you can pierce the skin of the orange with the handle of a wooden spoon. Drain the oranges and cool them under running water. Break them open, remove any pips and blitz the oranges in a food processor or blender until smooth. Set aside.
Preheat the oven to 180C/ Fan 160C/ Gas 4. Grease a 23cm cake tin, preferably one with a loose bottom, and line the base with baking paper.
Put the eggs in a large bowl and whisk until very well aerated and frothy – the texture should be almost mousse-like. Gradually add the sugar, whisking constantly as you do so. Mix the ground almonds and baking powder together, then fold them into the mixture. Finally add the orange purée.
Pour the mixture into the prepared cake tin. Bake in the oven for 50 minutes to an hour, until the cake has shrunk away from the sides slightly and is firm but springy to the touch. Leave the cake to cool in the tin for 15 minutes, then turn it out on to a cooling rack. It might dip in the middle slightly as it cools, but don't worry.
Mix the flaked almonds with the icing sugar and orange zest, making sure the orange zest is evenly distributed. Sprinkle this over the cake. Serve with dollops of crème fraiche or whipped cream.
