A splash of orange juice adds flavor and nutrients to your food
Pure orange juice is one of the healthiest beverages available, but did you know it stretches beyond the breakfast table to bring citrus-sweet flavor to many ethnic dishes?
Citrus plays an important role in cuisine hailing from many parts of the world.
“Pure Florida orange juice is my convenient secret to achieving citrus taste in many international dishes, says Scott Uehlein, corporate chef of the Canyon Ranch Health Resorts and SpaClubs. “Plus, it has excellent nutritional value, so it works double-duty in many of my recipes.”
Creative solutions in the kitchen, like mixing a cup of orange juice into your favorite dish, can promote a healthy lifestyle without sacrificing taste. By combining pure orange juice with other simple ingredients already in your home kitchen, Scott creates taste sensations from far-off places such as Cuba, the Mediterranean and Asia.
In addition, 100-percent orange juice provides a natural source of vitamins and minerals such as vitamin C, folate and potassium, in addition to numerous phytonutrients.
“Eating healthy does not mean you have to forgo flavor,” says Scott. “For great tasting, healthy dishes that are easy to prepare, I recommend incorporating naturally nutritious ingredients.”Scott recently created several new internationally inspired recipes using 100-percent orange juice to bring its healthy versatility and convenience to life in the kitchen. For more of Scott’s recipes featuring orange juice, go to http://www.floridajuice.com/CanyonRanchSpa.com.
Orange Juice Cooking Tips
- Chef Scott Uehlein shares several juicy cooking tips with 100-percent orange juice as a healthy, pure and simple solution.
- Use orange juice in place of some of the vinegar and sugar in your favorite marinade recipes. Orange juice is a more healthy replacement for these ingredients and provides the perfect balance of sweet and sour flavors.
- Substitute orange juice for white wine in recipes for sauces. It is a great way to incorporate more fruit in your diet.
- Orange juice can be used instead of milk in some baking recipes for an additional dimension of flavor, as well as increased nutritional value.
- To cut down on calories and boost flavor in thick, sweet barbecue sauces, add orange juice.
Citrus Flank Steak “Cuban Style”
- 1 tablespoon cumin seeds
- 2 teaspoons coriander seeds
- 2 teaspoons whole black peppercorns
- ¾ cup brown sugar
- ¾ cup orange juice
- ¼ cup fresh lime juice
- 1 teaspoon minced garlic
- 2 tablespoons chopped scallions
- 1 teaspoon salt
- 1½ pounds flank steak, cut into six pieces
- Preheat oven to 350 degrees. In a small baking dish, combine cumin, coriander and peppercorns. Place baking dish in oven for 5 to 8 minutes, or until coriander is golden. Remove from oven. Using a mortar and pestle or the bottom of a sauté pan, crush spices. In a medium bowl, combine crushed spices and all remaining ingredients, except for steak, and mix together. Place flank steak in a 9×13-inch glass baking dish; pour marinade over steak and place in refrigerator for 2 hours. Turn steak occasionally.
- Preheat broiler. Transfer steak and remaining marinade into 9-by-13-inch metal baking dish (a metal cookie sheet will also work) and broil for 10 to 15 minutes to desired doneness. Rotate and turn steak regularly to allow marinade to cook down and glaze steak. Remove steak and let sit for 5 minutes before slicing. Serve with mashed sweet potatoes.
- Preparation time: 15 minutes
Nutrients per serving: 220 calories (27% calories from fat), 24g protein, 13g carbohydrates, 0g fiber, 7g total fat (sat 3g, mono 2.88g, poly 0.3g), 130mg sodium, vitamin A 0% DV, vitamin C 15% DV, calcium 4% DV, iron 10% DV
Mashed Orange Juice Sweet Potatoes
- 1½ pounds sweet potatoes, washed, peeled and cut into 1-inch cubes
- ½ cup orange juice
- 1 tablespoon butter
- ½ teaspoon salt
- 2 tablespoons honey
- ¼ teaspoon ground black pepper
- ¼ teaspoon cinnamon
- Place 6 cups of water in a large saucepan and bring to a boil. Add potatoes and cook for 10 to 15 minutes, or until potatoes are tender. Turn off heat and drain water. Place saucepan back on burner for 30 more seconds to dry potatoes. Add remaining ingredients and mash with a potato masher until all of the ingredients are mixed well. Potatoes will be slightly lumpy. For smoother sweet potatoes, beat with an electric mixer on low until smooth.
- Preparation time: 5 minutes
Nutrients per serving: 120 calories (12.5% calories from fat), 1g protein, 25g carbohydrates, 4g fiber, 1.5g total fat (sat 1g, mono .44g, poly .144g), 200mg sodium, vitamin A 330% DV, vitamin C 35% DV, calcium 4% DV, iron 4% DV
Orange Granita with Balsamic and Mint Strawberries
- ¼ cup sugar
- 1¾ cups orange juice
- ¼ teaspoon black pepper (optional)
- 1 tablespoon lemon juice
- 3 cups sliced fresh strawberries
- 3 tablespoons fresh mint cut into long, thin strips
- 1 tablespoon balsamic vinegar
- Place the sugar, ¼ cup orange juice and black pepper (optional) in a small saucepan. Bring the mixture to a boil. Remove from heat and stir in remaining orange juice and lemon juice. Pour the mixture into a 9-by-13-inch shallow pan and place in the freezer. Every few minutes, stir and scrape the granita with a spoon to create an icy texture. This procedure takes 30 to 45 minutes.
- Combine sliced strawberries, mint and balsamic vinegar in a small bowl and let sit while granita freezes. Serve 2 ounces of granita topped with
- 3 ounces of strawberry mixture in individual dessert bowls.
Preparation time: 15 minutes
Freeze time: about 2 hours
Nutrients per serving: 70 calories (0 calories from fat), 0g protein, 18g carbohydrates, 0g fiber, 0g total fat (sat 0g, mono 0g, poly 0 g), 10mg sodium, vitamin A 0% DV, vitamin C 80% DV, calcium 10% DV, iron 2% DV