fruit of the month: oranges

June’s fruit of the month is the orange. Navel oranges have just hit the shelves and this year’s crop is smaller but full of flavour. Other common orange varieties include Valencia (in season mid-spring to mid-autumn), Seville which is the preferred variety for making marmalade (in season late winter to early spring) and Blood oranges (in season late winter to early spring).

A navel orange

Nutritionally, oranges are rich in Vitamin C, fibre, minerals and phytonutrients. To ensure you receive the maximum vitamin benefits, peel or slice oranges just before eating.

When purchasing, choose brightly coloured oranges that feel heavy for their size with no softness or bruising. Oranges will stay fresh for up to 1 week at room temperature but you can extend their shelf life by storing them in the refrigerator.

To segment an orange, cut a slice from the top and bottom of the orange and cut away the peel and pith. Using a small knife, cut along the membrane on both sides of each segment.

To zest or grate an orange, the easiest way is with a good fine grater like a Microplane which can be purchased from good kitchenware shops. Alternatively, use a box-grater but be careful to only grate the coloured part of the fruit as the pith (the white part) is quite bitter. You can also use a zester which will produce long, thin shreds.

Zesting an orange

Here are 5 ways you can enjoy oranges:

1.    Make freshly squeezed orange juice for breakfast.
2.    Try your hand at Crepes Suzette, the famous flaming French dessert.
3.    Combine orange segments with bitter greens, avocado and roasted slivered almonds for a delicious salad.
4.    Chocolate and orange are a match made in heaven, so add some finely grated orange rind next time you make a chocolate cake or mousse.
5.    Serve peeled orange segments at the end of a rich meal to cleanse the palate.