YOUR DIETICIAN: Oranges: A Christmas symbol of love and good luck

Are you old enough to remember getting an orange in your Christmas stocking? Getting a fresh orange in your stocking from your parents was a sign of great love. St. Nicholas' gift of gold The giving of oranges in Christmas stockings started from a story about St. Nicholas, a Christian bishop. He secretly threw three bags of gold through a window into the home of a poor widower with three daughters so they could have a dowry. Supposedly, the bags of gold landed in stockings hung to dry over a fireplace. Oranges, with their round shape and golden-orange color, came to symbolize the gold and serve as a reminder of this charitable act. Thus started the tradition of giving oranges in children's stockings hung by the fireplace as an act of love. Years ago, oranges were an expensive and exotic treat only available in the winter. Thus, getting an orange in your Christmas stocking was a special treat that a child treasured. Christmas stocking treat So, this Christmas, try reviving the tradition of putting an orange in the Christmas stocking of someone you love. Then share the story of St. Nicholas' loving, charitable act. In Asia, oranges are a symbol of good fortune or good luck. So, besides showing love, giving an orange sends a wish for good luck in the coming year. Oranges do bring good luck — and good health. Here's why… Stronger immune system As everyone knows, oranges are rich in vitamin C, a nutrient needed for a strong immune system. One medium navel orange delivers 70 to 90 mgs vitamin C, depending on the size of the orange. This is almost 100-percent of the recommended daily intake for vitamin C. However, that's not the only reason eating oranges strengthens our immune system. Rich in soluble fiber — a prebiotic Oranges are one of the richest sources of soluble fiber. Soluble fiber is a prebiotic. Prebiotics are food for the beneficial bacteria in our GI tract — where over 70-percent of our immune system lies. These beneficial bacteria stimulate the production of virus fighting immune cells. Thus, eating soluble fiber rich oranges can help strengthen our immune system. Eat whole fruit for fiber Orange juice, even those with a bit of pulp, contains only about 0.5 grams soluble fiber versus a navel orange with 2.6 to 3 grams soluble fiber (depending on the variety of orange and size). Reduces risk of heart diseaseBesides strengthening the immune system, oranges' soluble fiber helps lower blood cholesterol and triglycerides (a type of blood fat). High blood cholesterol and triglycerides increase the risk of heart disease/heart attacks. Rich in antioxidant/anti-inflammatory agents Oranges contain 60 different types of flavonoids, a group of polyphenols shown to exhibit numerous health benefits, including anti-aging properties. Flavonoids act as antioxidants and anti-inflammatory agents in the body. They also help prevent clotting due to their anti-platelet ability (reducing the risk of strokes and heart attacks). Hesperidin is the most abundant flavonoid in oranges. It works as a strong anti-inflammatory agent. For example, it reduces the recruitment of inflammatory cells in airways in response to allergens. Thus, it is an anti-allergic agent. May help reduce arthritis progression Oranges are an exceptionally good choice for people with arthritis due to their hesperidin and vitamin C. As an anti-inflammatory agent, the hesperidin in orange juice/oranges may help reduce the inflammation in arthritic joints. In addition, hesperidin blocks the enzyme (called collagenase) which breaks down collagen. Collagen is a large component of the articular cartilage covering joints. It is the breakdown of this cartilage which causes the painful osteoarthritis in joints. Vitamin C is essential for making collagen. Oranges are one of the richest sources of vitamin C (along with golden kiwifruit and colored bell peppers). The Osteoarthritis Study, an outgrowth of the famous Framingham Heart Study, found that the progression of osteoarthritis was reduced by more than half in people who got at least 152 milligrams of vitamin C each day from foods. Note that the study used food and not supplements. Other studies using vitamin C supplements did not find the same results. Scientists theorize that the combined action of hesperidin and vitamin C may be necessary for the preservation of cartilage in joints. Anti-aging skin Hesperidin also blocks the breakdown of collagen in our skin. Collagen is what keeps our skin younger-looking — that is, firm and with less wrinkles. It also improves wound healing. Hesperidin along with the many other flavonoids and vitamin C in oranges also help to keep our skin healthy and strong. Acting as antioxidants, these nutrients combine with the free radicals produces by the sun's harmful UV rays which damage our skin (and produce skin cancer). Thus, orange's flavonoids have anti-cancer properties. Lowers blood pressure The hesperidin in orange juice also has been shown to lower systolic blood pressure (the top number in a blood pressure reading). High blood pressure increases the risk of kidney disease, strokes and heart attacks. Oranges and orange juice are also rich in potassium. The more potassium rich foods consumed, the more salt and water our kidneys excrete—which helps to control/reduce blood pressure. Antioxidants concentrated in the peel The peel of oranges contains the highest concentration of flavonoids including hesperidin. The white spongy part (called the pith) attached to the inner orange segments is also high in these antioxidant/anti-inflammatory agents. So, leave on some of the white pith when peeling oranges. Drink O.J. for antioxidants Whole oranges (with the peel) are used to make commercially produced orange juice. The high pressure used in making orange juice breaks down the cell walls of oranges. This releases the numerous flavonoids, including hesperidin, from the oranges. Thus, more flavonoids are available for absorption from orange juice than from oranges. A small, recent study from Brazil found that drinking two cups of pure (no added sugar) orange juice every day activated genes linked to longevity, reduced inflammation and improved the body's ability to regulate blood pressure. Delicious orange recipes Besides enjoying fresh oranges and orange juice, try preparing a few delicious orange/orange juice containing recipes. Some of my favorites include: orange glazed salmon, Chinese orange chicken, orange rice (or barley) pilaf and a pretty chicken barley bake made with orange juice and garnished with bright red cranberries and fresh orange segments. Or, try making an orange custard. This creamy custard with a splash of sunshiny citrus flavor will brighten any gray day. Orange zest can be added to vanilla (or plain) yogurt, oatmeal or in the topping of your favorite fruit crumble dessert. December through March is the peak season for fresh oranges. So, now is a great time to enjoy more oranges — for good luck and better health. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Orange glazed salmon ½ cup orange juice1 tablespoon grated fresh ginger2 teaspoons sesame oil2 tablespoons lite soy sauce1 pound center cut salmon fillets, cut into 4 fillets1 tablespoon cornstarch2 tablespoons cold waterGarnish: Grated orange peel (zest) from one orangeOrange slices or segments cut into bite-sized pieces In a medium bowl, combine orange juice, ginger, sesame oil and soy sauce.Add salmon. Cover and refrigerate 30 minutes Meanwhile, preheat broiler or grill with an oiled rack set 6 inches above heat.(Salmon may also be baked in a 350-degree oven.) Remove salmon from marinade. Reserve marinade in a small saucepan to be cooked as orange sauce for salmon. Place salmon on an oven boiler pan (or baking pan) lined with foil.Broil or grill salmon 15 to 20 minutes or until it is opaque in the center. (Or, I bake it for 20 minutes or until fish flakes easily with a fork.) Mix cornstarch with cold water. Add to saucepan with reserved marinade.Cook for 3 to 5 minutes. Serve orange sauce over salmon.Garnish with orange zest and/or orange segments.Makes: 4 servings SOURCE: American Institute for Cancer Research (AICR) Chicken-barley bake 2 tbsp. extra virgin olive oil1 onion, chopped1 clove garlic, minced1 cup pearl barley1 ½ cups chicken broth1 cup orange juice1 tsp. dried thyme, crushed½ tsp. salt4 boneless, skinless chicken breast halves½ cup dried cranberries1 orange, washed and sliced Preheat oven to 350 degrees. Coat a 9- by 13-inch baking pan with cooking spray. Heat oil in a large skillet over medium heat. Add the onion and garlic. Cook until tender, about2 minutes. Add the barley and cook for 2 minutes. Add the broth, orange juice, thyme and salt. Bring to a boil. Carefully pour into the baking pan. Top with chicken breasts, cover, and bake for 45 minutes. Uncover and stir the dried cranberries into the barley mixture. Top each chicken breast with 2 orange slices. Bake until the chicken is cooked and barley is tender, about 15 minutes.Makes: 4 servings SOURCE: Reader's Digest's "Food Cures, Breakthrough Nutritional Prescriptions for Everything from Colds to Cancer." Skinny Chinese orange chicken About 1¼ pounds boneless, skinless chicken breast, cut into bite-sized pieces2 tablespoons lite soy sauce (reduced sodium)2 teaspoons sesame oil¼ teaspoon ground ginger¾ teaspoon minced garlic¼ teaspoon each: salt and white pepperAbout 2 tablespoons canola oil½ cup orange juiceAbout ½ teaspoon orange zest¼ cup honey or brown sugar2 tablespoons vinegar2 teaspoons cornstarch dissolved in 2 tablespoons cold waterTopping:1 to 2 green onions, sliced thinlySesame seeds, (Toasted in a dry skillet for a couple minutes, if desired)1 orange, peeled and cut into bite-sized pieces Cut chicken breast into bite-sized pieces. Place in a large glass container.Mix together soy sauce, ginger, garlic, salt and pepper. Pour over chicken.Cover and refrigerate for 30 minutes to 2 hours to marinate. Heat 1 tablespoon of canola oil in a large skillet or wok. Stir fry one-third of the chicken at a time, removing cooked chicken to a plate after stir frying. Add remaining oil to pan to stir-fry remaining chicken. Return all chicken to skillet or wok. Mix together orange juice, orange zest, honey (or brown sugar) and vinegar.Add orange juice mixture to chicken. Mix well to coat chicken. Heat on medium-low.Mix cornstarch with cold water. Stir cornstarch mixture into chicken.Cook for about 5 minutes, stirring occasionally.Generously sprinkle with sesame seeds and chopped green onion. Garnish with bite-sized pieces or orange.Serve over cooked brown rice with a side of steamed broccoli or other veggies.Serves 4 SOURCE: www.gimmesomeoven.com with modifications by Phyllis Molnar Note: This simple stir-fry is so delicious and tastes even better the next day—when the flavors have time to meld. Plus, it's lower in calories than the breaded and fried version served in restaurants. Orange rice ¼ cup canola oil or tub margarine2/3 cup chopped celery2 tablespoons minced onion (or a few dashes of onion powder)1 tablespoon grated orange peel1 ½ cups orange juice1 teaspoon salt1/8 teaspoon thyme leaves1 cup long grain rice1 cup water In a medium saucepan, over medium heat, cook celery and onion in oil until tender—about 5 minutes. Add remaining ingredients except rice. Bring to a boil. Stir in rice. Reduce heat to low. Cover and simmer for 15 to 20 minutes or until rice is tender and all liquid is absorbed. Serves 6. Note: This recipe can be easily cut in half. Delicious served with baked fish or chicken. Source: Good Housekeeping Cookbook, page 301. Soft orange custard 2 tablespoon tub margarine2/3 cup sugar2 eggs, lightly beaten2 tablespoon all-purpose flour¼ teaspoon salt¼ cup orange juice1 ½ teaspoon grated orange peel1 teaspoon lemon juice1 cup low-fat milk Preheat oven to 325 degrees.In a small bowl, beat margarine and sugar on medium speed for 1 minute.Add eggs, flour and salt. Beat for 2 minutes or until thickened.Add the orange juice, orange peel and lemon juice.Stir in milk. Pour into five 6-ounce ramekins or custard cups. Place cups in a 13x9 inch baking pan. Add 1 inch of boiling water to the pan. Bake, uncovered, for 35 to 40 minutes or until a butter knife inserted near the center of the custard comes out clean. Remove custard cups from the water bath. Serve warm or chilled.Refrigerate leftovers immediately. Makes:5 servings SOURCE: Sue Friend of Lynden, WA