Oranges: Benefits and tasty recipe

//Oranges: Benefits and tasty recipe

Oranges: Benefits and tasty recipe

An old Maltese saying goes “Oranges are gold in the morning, silver at noon and lead in the evening” (Il-laring deheb filghodu, fidda f’nofsinhar u comb filghaxija). How true is that?

Oranges have originated from China and the Asian region. It is said to have developed by crossing the pomelo and tangerine plant. Orange is nowadays one of the most common fruit plants that grow in temperate zones of the world.


Why oranges are good for us:

  • Rich in nutrients and minerals especially potassium, iron, calcium and phosphorous
  • Can be part of a diet to help lower blood pressure
  • Excellent source of vitamins, especially vitamin C, A, B1, B2, B3
  • Daily intake helps strengthen immune system
  • Said to help against stress
  • Rich in fibre promoting healthy digestion
  • Have plant compounds that help reduce inflammation and contribute to healthy skin
  • Known to have anti- cancerous properties

The peel also has many beneficial properties and is used to produce essential oils, widely used in aromatherapy, natural toothpastes, lotions and creams and ointments to treat stress and depression.


There are few side effects of consuming oranges, mainly:

  • Due to it being a citrus fruit the acidic content of the fruit might cause heartburn in some persons. That is one of the main reasons why such fruits are advisable to be consumed early in the day so that the body has more time to digest
  • Another reason not to have oranges late in the day is the high sugar content, since it does not promote sleeping habits.
  • Too much of anything is always bad. It is known that having too many oranges, due to its high fibre content could affect digestion, causing abdominal cramps and even diarrhoea
  • To some people oranges can cause an allergic reaction, mainly due to its citric properties, but this is not very common.

So I guess our grandparents were right about it. Oranges are a great food to have as part of a healthy diet. As suggested by our forefathers and nowadays even supported by studies oranges will provide more benefits if taken early in the day.


Here is an easy, healthy, and tasty recipe for any orange lover.

Orange cake:


  • 1 – 2 whole sweet oranges (350 g total) use the whole orange – skin and all.
  • 3 eggs
  • 125g honey (raw or manuka) this should be about ¼ – ? cup (see notes)
  • 1 teaspoon vanilla extract or paste
  • 1 teaspoon baking powder
  • 200g (2 cups) almond meal (it is a coarser mix than flour giving a fuller feeling to the baked result)


  1. Steam or boil the whole oranges for 1 hour or until soft – drain and allow to cool.
  2. Roughly chop the oranges and place into a food processor. Process until smooth.
  3. Add the eggs, honey and vanilla then process again until smooth and creamy.
  4. Add the almond meal and baking powder then process again for the last time.
  5. Line a 20cm baking tin with baking paper on the base and sides.
  6. Spoon the orange cake batter into the tin and smooth over with the back of a spoon.
  7. Bake for 40 – 45 minutes or until cooked through and golden.
  8. Remove from the oven and allow cooling in the tin for 1 hour before removing from the tin.

Enjoy the cake as it is or top with caramelised oranges and lush coconut, or grated ginger, or lush natural yoghurt.


Take note of these creative suggestions:

Organic maple syrup or brown rice syrup can be used in place of the honey.

One can use mandarins in place of oranges.

Vegan option – omit eggs and add 60g macadamia nut oil  – bake for about 1 hour and allow to cool overnight in the fridge.


Until next time Stay Strong, Stay Focused and Stay Safe!


By | 2021-04-08T06:27:40+00:00 April 8th, 2021|Uncategorised|0 Comments