July 14 - The Carefree Gourmet
by Joyce McCombs

Orange Juice

Since the only sunshine the last few days has been the liquid variety, I’ve been thinking about foods that bring the taste of sun to the table, and at the top of my list is orange juice. Nothing tastes better first thing in the morning than that naturally sweet glass of guilt free goodness. Before I gathered my recipes, I did a little research and even though I’ve always known orange juice is the original health drink, it seems that science is still discovering all the benefits of our favorite citrus fruit.

Here are some amazing facts about America’s favorite breakfast beverage. Eight ounces of orange juice contains 400 milligrams of potassium, so two refreshing glasses can quickly zap the potassium deficit the average American suffers from. Potassium maintains fluid and electrolyte balance in cells. It also assists in sending nerve impulses, helps muscles contract, and releases energy from protein, fat and carbohydrates during metabolism.

That same eight-ounce glass of juice contains 72 milligrams of vitamin C, more than a full day's supply. Vitamin C fights cell and tissue damage and also helps the body fight infection. It’s essential for tissue repair, wound and bone healing, and healthy skin. It helps form collagen, a protein that gives structure to bones, cartilage, muscle and blood vessels. It also helps us get the most iron out of other foods. People who have high blood levels of vitamin C live a longer life, have better vision, and more mental clarity than those with lower levels.
Orange juice contains Folate which plays a key role in DNA formation and cell division, and helps guard against one form of anemia. It has lots of Calcium which aids in bone and tooth development, blood pressure regulation and muscle function Calcium-fortified orange juice is an excellent non-dairy source of calcium that is also lactose-free.

The Thiamin in orange juice helps convert food into energy the body can use and is needed by all cells and tissues. All important Niacin helps metabolize the food you eat into energy your body can use. Niacin also is used for DNA repair.

Vitamin B6 helps the body process protein and carbohydrates in food and helps produce hemoglobin, a part of red blood cells that carries oxygen to all parts of the body while Magnesium helps your body generate energy and is required for the action of over 300 enzyme systems in your system.

Orange juice naturally contains more than 60 phytonutrients, many of them known as flavonoids, a class of natural antioxidants that many scientists believe may help the body in its battle against aging, allergies, infection, cancer, ulcers and heart disease.

All these benefits to your health, and it tastes great, too! The good news is, orange juice is not just for breakfast anymore, as the following recipes prove. Using freshly squeezed orange juice, rind and juice concentrate in your cooking can add a sweet and tangy layer of flavor that really wakes up your taste buds.

Orange Frost

This is similar to the delicious drink called Orange Julius that was sold at the local shopping mall where I grew up. It’s a nice way to start the morning when it’s too hot to think about making breakfast, but it also makes a heck of a noise in the blender when those ice cubes hit the blades. Try whacking the ice cubes a zip top bag to make them a bit smaller before tossing them into the machine.

1/2 cup orange juice
1/2 banana, frozen
1 tablespoon non-fat milk powder
Dash cinnamon or nutmeg
2 ice cubes
Place all ingredients into a blender and blend until creamy. Serve in 2 chilled glasses. Makes 2 servings.
Orange Dessert Pancakes
1 ½ cups of pancake mix
1/2 cup non-fat milk or water
1/2 cup orange juice
4 egg whites
1 teaspoon of orange extract
A bit of grated orange rind

Mix all ingredients, using a bit more or less pancake mix to get desired consistency. Use medium heat and a non-stick pan and one ladle of batter for each pancake. Thinner batter makes a crepe style pancake that is delicious. Fill them with sliced bananas and strawberries and roll them up, using two per serving. Sprinkle with powdered sugar and top with a few sliced almonds.

Five-Spice Appetizer Meatballs

This makes about 48 appetizer size meatballs, but it’s perfectly legal to make them a little larger and serve them over rice or ramen noodles and call it supper. They’re even better the next day after the flavors have blended. Look for five spice powder next to the sesame seeds in the Asian food aisle.
1 slightly beaten egg white
3/4 cup soft bread crumbs
1/4 teaspoon five-spice powder
1 pound lean ground beef
1-1/2 cups orange Juice
3 tablespoons honey
4 teaspoons cornstarch
4 teaspoons soy sauce
1/4 teaspoon ground ginger

In a large bowl combine egg white, bread crumbs, five-spice powder with the beef and mix well. Shape into 1" meatballs. Place on well sprayed or foil lined cookie sheet and bake at 350° for 20 minutes, turning once. Remove from oven and drain meatballs on paper towels. Cover to keep warm.
While meatballs bake, combine orange juice, honey, cornstarch, soy sauce, and ginger in large saucepan over medium heat. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more then remove from heat and add warm meatballs and toss gently to coat. Serve from crock pot set to lowest heat.

Orange-Glazed Chicken Wings

Less salty than some wing recipes, and the orange zest adds a refreshing punch of flavor.
1 cup fresh orange juice, about 2 oranges
Zest from the oranges, grated
6 garlic cloves, minced
1/4 cup soy sauce
1 tablespoon brown sugar
1 1/2 teaspoons salt
1/2 teaspoon pepper
4 pounds chicken wings

Preheat oven to 400 and line two baking sheets with heavy duty foil. In a large bowl, combine the orange juice with the orange zest, garlic, soy sauce, brown sugar, salt, and pepper. Stir until brown sugar is completely dissolved, then add the chicken wings and toss to coat.

Arrange the wings on baking sheets in a single layer. Drizzle with marinade, reserving 1/ 4 cup. Bake for 20 minutes. Turn the wings over and baste them with remaining marinade. Bake 10 more minutes


Ginger Orange Glazed Chicken Wings

Here’s a spicier version with an Asian twist. Look for minced ginger in handy squeeze tubes in the produce aisle. It keeps practically forever and the texture and taste is much better than dried powdered ginger. Hoisin sauce comes in little jars and is located in the soy and teriyaki sauce section.

1/2 cup frozen orange juice concentrate
3 tablespoons lemon juice
1/4 cup hoisin sauce
1 tablespoon vegetable oil
1/4 cup sugar
3 tablespoons minced peeled
fresh ginger
3 cloves minced garlic
2 pounds chicken wings
3 medium green onions, thinly sliced

In a large zip top bag, combine everything but the chicken and mix well. Let sit for twenty minutes, then add chicken wings and seal, and shake
to coat evenly. Refrigerate overnight. An hour before serving, preheat oven to 400 and line a baking sheet with foil. Spread wings on foil, spreading marinade evenly. Bake without turning for 45 minutes, until wings turn brown and shiny. Garnish with green onions before serving.


Zesty Citrus Vinaigrette

This packs a lot of punch for having no fat and only 8 calories per tablespoon. Try it over a spinach, mandarin orange and almond salad.
2 Tablespoons powdered fruit pectin
1 teaspoon sugar
2 teaspoons dried parsley
1/4 teaspoon salt
1/4 teaspoon dried oregano
Dash of cayenne pepper
1/2 cup water
2 Tablespoons orange juice concentrate
1 Tablespoon white wine vinegar or cider vinegar
1 garlic clove, minced
Combine all ingredients in small jar with tight fitting lid; shake to blend well and refrigerate leftovers. Makes about 2/3 cup.

Index to Carefree Gourmet Articles

Sourdough Sensations June 29, 2007

Kitty Treats June 29, 2007

Dog Treats April 20, 2007

Sandwich Plan March 23, 2007

Carefree Wacky Ingredients March 8, 2007

Homestead Hearth January 25, 2007

Carefree Cooking 101 January 11, 2007

Holiday Punch December 23, 2006

Holiday Treats December 12, 2006

Thanksgiving II November 20, 2006

Standby Favorites October 16, 2006

Cabbage October 11, 2006

Apples September 22, 2006

Kids Cook July 6, 2006

Wacky Tips June 8, 2006

Graduation May 11, 2006

African Cuisine April 13, 2006

A Bit of Irish March 23, 2006

Crazy for Carrots March 9, 2006

February Vacation February 23, 2006

Easy Budget January 12, 2006

Christmas Treats December 22, 2005

Sweet Surprises December 8, 2005

Turkey Times  November 22, 2005

Grand Champions - Part 2 - October 13, 2005

Janet Boyer September 22, 2005

Grand Champions September 5, 2005

Blueberries  August 12, 2005

Halibut and Zukes July 28, 2005

Orange Juice July 14, 2005

Happy Birthday June 30, 2005

Honey June 9, 2005

Picnic Dishes May 26, 2005

Celebration Salads May 12, 2005

Kraft Foods April 21, 2005

Shrimp April 7, 2005

Carry on Airline snacks March 25, 2005

Sandwiches March 10, 2005

Back from Vacation February 24, 2005

Super Bowl Snack Attack  January 14, 2005

Ginger Snaps December 29, 2004

Christmas Memories - December 12, 2004

Thanksgiving November 23, 2004

Glen and Meat  October 29, 2004

Blueberry Pie Champion  September 30, 2004

Fair Winners  September 2, 2004

Glen's Knives June 11, 2004

Aunt Aggie Tells All... May 13, 2004

Crazy About Catsup April 29, 2004

Carefree Clearance Special April 8, 2004

Seattle Adventure March 26, 2004

Vegas, part 2 March 12, 2004

Vegas Wind February 12, 2004

Casserole Bonanza January 11, 2004

No Fuss Dishes  December 19, 2003

Fake and Bake Christmas  December 11, 2003